Contamination OCD, Harm OCD, OCD, Pure O, Relationship OCD

Beating The OCD Bully, After 21 Years Of Torment

OCD has been such a big player in my life. It has taken much. As I recover, I realise it has also given me much. This is my story!

Ah man, where do I start. I’ve had OCD since I was 7 years old (or at least, in hindsight that is my earliest memory). I remember being on holiday in Florida. There were two key instances on this trip that stuck out to me. The first was the night we landed my Dad wasn’t well. So he stayed in the hotel, while my brother, Mother and I went out to get some food. I remember being at the restaurant and feeling anxious about my Dad being bitten by a tarantula. My visions would go in all weird directions, like him dying from the bite or us coming back to the room to find him in that state. I just remember going over and over these scenarios in my head – involuntarily. These visions stayed in my mind, and I remained anxious until I saw my Dad. Of course, my dad did not get bitten by a tarantula. The second instance I can remember is being by the swimming pool. I was petrified to go in. Why? Because I was certain there were ‘sharks’ in the pool. And as soon as I went in I would be attacked. Deep down, I knew this was rubbish. But something in the back of my mind told me ‘what if’. I would jump in and swim across a corner going diagonally. I was swimming about 2 metres, I would then propel myself out of the water and away from the edge, making sure no sharks could reach me. My family and everyone around me found this hilarious. For me however, being in that water shot my anxiety levels up. In hindsight, I see the funny side.

Shark Illustration

OCD has always had its strongest grip on me when it comes to ruminations and mental compulsions. My earliest memory of physical compulsions however was when I was 8 years old. I’ve always been ‘weirded’ out by old objects i.e. paintings, decorations and buildings. There was this old metal teapot on our landing. I remember for quite a few months (could be longer) whenever I walked past it, something wouldn’t feel right. I would have to go back and forth until it felt right. When I would refuse to do the compulsion, I would clearly get messages in my mind telling me if I didn’t do it someone in my family would die, or some poor person in Africa would die. As a caring kid, this was very traumatic. Eventually I would walk past it ‘just right’ and I could go be a kid. By the stairs was an old’ish painting. I remember one time walking past it and it ‘really not feeling right’. I felt that I was in another dimension and if I didn’t walk past it just right I would never see my family again, or not in the context I currently do. It took me ages to walk back and forth until it felt right. Before it did, I remember getting so frustrated I started to cry. I couldn’t understand why I ‘had’ to do it. I knew this couldn’t be the normal human experience. But at the same time, I was terrified to tell anyone in case I was ‘mental’.

All of the above went on and (in some sense still does, but in a much milder form) until I was 17. I was of enough maturity that I wanted to see if my weirdness was normal or in fact there was an issue. I did that thing Doctors love their patients to do, I consulted Google. After reading up on OCD I couldn’t see it being anything else. I was terrified to call the doctors. After all, what if I went and he said I was insane? How would my family react? Would they out cast me? Of course, all ridiculous concerns. But that didn’t stop them from feeling real.I talk in detail about this experience here (How do I found out if I have OCD?). The doctor referred me to the mental health service which is part of the NHS (National Health Service in the UK). I had a couple of sessions of assessment with a psychiatrist. The psychiatrist did not want to diagnose me at that time. She didn’t want to give me the clinical label of ‘Obsessive Compulsive Disorder’ as it may be stigmatizing. The main reason was because OCD wasn’t causing me, at that time, intense discomfort that was crippling my day to day life, or at least that’s how it came across to the doctor. I was and still am a ‘sugar coater’. If I am struggling I will sugar coat the situation as to not allow people to see my pain. I am seeing a psychoanalyst at the moment for non-OCD issues to figure out many things, but also why I hide the truth in these contexts. So if the doctor asked me a question like “on a scale of 1-10 how much pain are these thoughts causing you?” I answer “6-7” when I really want to say 9, it’s hard for the doctor to see the whole picture. The other issue I faced when presenting to the doctor was that I was only aware of physical compulsions. I didn’t share mental compulsions with her. Mental compulsions were taking up considerable amounts of my time, and this wasn’t shared with the psychiatrist. She wanted me to go away and try some self-therapy. She recommended a few books. Of course, being 17 and not a reader (at that time) I purchased the books with good intentions, and then let them sit on my shelf collecting dust. The fear of reading, and going into the depths of OCD alone was scary. I just told myself “I’ve survived this long, I can continue”. The psychiatrist did say after reading those books, and applying them to come back and she can reassess me. I of course never did this. Later in life, when I needed therapeutic intervention I went privately.

Google Search OCD Illustration

After initially seeing the psychiatrist I told my parents, in the middle of a non-related argument. Not the right time, but I was sure glad to release this information. It was weird for a while, because mental illness is not something my family ever talked about, or had to deal with. To be honest I don’t think they believed me. It’s taken 10 years for my mum to actually believe me. This is due to me talking openly about my therapy with her. This made it real I think. The key learning from this, was when I openly talked to them without ego or anger, they started to relate back with a sympathetic ear. OCD can be such a painful thing to discuss for those with the disorder, I think we can sometimes get caught up in the pain and therefore relay that emotion in our conversations. The right approach (in my opinion) is to talk about your OCD from a point of vulnerability, and love. This allows the other person in the conversation to return in love. Thus speeding up the healing process.

I continued to struggle but manage my OCD throughout my early twenties. It was annoying and frustrating but it didn’t ruin my life. I would do the usual things like check I had locked the door many times, stare at the iron plug socket to make sure I turned it off, even take pictures on my phone as evidence and not eat anything if it had come into contact with anyone or anything, for fear of contamination. Contamination OCD was always milder for me, however I had a few strong fears. Often around getting HIV. Whenever I had a sexual partner (even with protection) I would obsess and lose sleep over the fact that I had contracted HIV. Making appointments for the sexual health clinic always resulted in anxiety and allowed my mind to ruminate over and over about the odds, and reassuring myself that I couldn’t have got it, which only made it worse. There was this one time I was on the London Underground and this persons bag brushed my arm as they walked past me. I noticed a dot of blood, where their bag had nipped me. It was most likely a paper clip, or buckle however I was flooded with anxiety. Confident I had contracted HIV. My mind was going a million miles an hour showing me all the possible ways it could have happened. My mind concluded that what had hit me was a needle. I obsessed over this for a few weeks. I eventually forgot it until I went to get a blood check many months later. At this time the memory and certainty came crashing back. My blood work was clear – of course.

In my mid twenties I started to struggle more with Harm OCD (HOCD). I would constantly get flashbacks of the past, however they would have added stories bolted on. The OCD saying that I hurt that person, and now their life would be awful and they would kill themselves. I would get thrown into jail and everyone would hate me etc. When I would get those thoughts, my anxiety would rise and I would do my best to prove them wrong, which only made it worse. Like pouring petrol on a fire. Some of my most anxiety fuelled periods have come as a result of HOCD.

Throughout my twenties I struggled with relationship OCD (ROCD) however I only came to realise this recently. When I would date someone, I would get swarmed by anxiety. Countless intrusive thoughts would come rushing into my head “Is this girl right for me?”, “is she the one?”, “she didn’t laugh at my joke, therefore she’s not right”, “she likes museums, therefore we are doomed, and if I don’t end it now I will be trapped in this loveless relationship and feel alone forever”. ROCD sufferers can obsess over not ‘being in love’ with their partner or obsess over their characteristics. For me I have experienced both. Dating has been a very painful experience for me. It wasn’t until I met my girlfriend that I realised it wasn’t me being fussy, it was OCD. I couldn’t grasp how on one date I could be having the time of my life, then the next time I saw her, feel completely lost and that I was in the wrong relationship. After some research I found out about ROCD. Understanding what it was, was the first step to beating it. With ROCD, knowledge really was power.  I needed to redefine what love was. I was holding on to this Hollywood concept of ‘love at first sight’, for someone with ROCD this is an awful belief. I read the book ‘Love you, love you not’ which really helped me see what was ROCD and what wasn’t. I committed myself to Acceptance and Commitment Therapy (ACT), which I had learned 18 months earlier. But I have been very on and off with it. ACT in relation to OCD, basically means not questioning or justifying intrusive thoughts but to accept them. Keep accepting them. And over time the anxiety goes, and so do the thoughts. As your brain now knows these thoughts are not important to you, and it will not waste its time showing you. ACT is not easy but it is simple.

Above are some key themes and events that have happened to me over the years as a result of OCD. But more recently I have learned how it just hums in the background of my life on a consistent basis. It could be over thinking the future, and dramatizing it, so the present moment becomes tainted and anxious. I create unhappiness from a medley of false non-existent assumptions. When I notice my brain doing this, I bring my attention back to the present moment. Sometimes it works sometimes it doesn’t. But the more I do it, the more I live in the now, and thus enjoy life.

10 months ago I started Exposure and Response Prevention Therapy (ERP). ERP basically forces you to do or not do something so that you are exposed to your anxiety and thoughts. For example it could be switching off the iron, then not checking again and living with the barrage of intrusive thoughts and anxiety. It’s painful, but over time it really works. ERP removed my physical compulsions. I still get the intrusive thoughts, however I have rewired my brain to accept them, they soon go. By far my biggest OCD breakthrough in recovery.

I have recently started Cognitive Behavioural Therapy (CBT) which has helped me realise some of the past events in my life that have triggered parts of OCD. By understanding the reason why OCD attacks various parts of my life has really helped me stick with ACT.

In the last few years, I have put a lot of energy into finding the healthiest way to live. Nutrition is key for a healthy body, but more recently I found it’s crucial for a healthy mind. I adapted my diet slightly to help reduce anxiety and added in some supplements. This has helped ease a mild depression I have had over the last few years. Removing depression can massively help you beat OCD, as you have more will power and dog eared determination. Check out Dr Mark Hyman’s book ‘The Ultramind Solution’ for an excellent, well researched body of knowledge on this.

Meditation has played a big part in my recovery. Learning to distance myself from my thoughts has been very powerful. OCD uses every trick to get us to believe its bullshit. Meditation helps us see through this.

OCD has taken much from me. It has made me second guess everything, and tormented me. OCD is a bully. It took me many years to see any silver linings. However there are some. OCD has made me a very caring and thoughtful person. It has forced me to get a great sense of humour. And it has forced me to master my mind. I love all of that!

Know your enemy as Sun Tzu once said. With OCD knowledge really is power. Finding out what it is and how to beat it, looking beyond the traditional methods also has played a huge part in my recovery. I have some way to go, but I’m just grateful I’m better than I was yesterday.

So that’s my story. I hope it has given you hope and offered you some insight into strategies for recovery. I hope one day I can hear your positive story.

To your success,


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    • Stuart Ralph
      Reply Stuart Ralph December 18, 2015 at 9:52 pm

      Hi lisa,

      I am familiar with your site. Keep up the good work!!

      Yeah OCD is a real bitch. But so are all mental health issues. It just takes time and acceptance to recover. I hope this site continues to inspire and offer guidance for you. There are some good nuggets of info on the podcast too.

      Thanks for your comment and readership 🙂


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  • Reply Will October 17, 2016 at 9:42 am

    Hi Stu,

    It is uncanny how OCD is so similar amongst sufferers, I have also had the AIDs worries… I believe the ‘seed’ was planted in my sub conscious at school because someone told an urban legend about the ‘AIDs club’ where people were ‘supposedly’ spiking people with AIDs infected syringes and then leaving a note in their back pocket. This manifested and led to me constantly screening for syringes on the tube and public transport. I too once brushed against a bag and was convinced I had been spiked and infected with AIDs. I recall I once met up with an ex-girlfriend and as I entered the pub I felt a sharp object touch my skin so I actually then screened the pub door to check there wasn’t a syringe there.

    Had one trip to the sexual health clinic, which was me acting compulsively. The nurse put a tray down on a bin which had dry blood on the top or side of the bin. I completely froze but then allowed the nurse to take some blood. Afterwards I spoke to him about my concerns and he brushed them off and ended up cleaning the blood off the bin. He tried to reassure me but as we all know reassurance doesn’t work but instead makes one feel a bit of relief but give it sometime and the OCD finds a gap and then the doubt creeps in. I was overcome with anxiety and was saying to myself “You bloody idiot, you didn’t need to get an STD test and now you might have AIDs.” This was all OCD and many years later, when in a serious relationship my girlfriend and I both had a blood test to check for STDs and of course it was negative (fine.)

    I now don’t worry about AIDs at all and I don’t check for syringes or wipe toilet seats with anti-bacterial gel before sitting down. Perhaps it is because AIDs is less scary now than it used to be but the key to getting better is living with the doubt. For instance, there might be a syringe on the seat of the tube (highly unlikely) but I am going to live with that doubt and not check every tube seat for AIDs contaminated syringes. Overtime the anxiety will decrease but if you give into the compulsions you will find yourself checking more and more.


    • Stuart Ralph
      Reply Stuart Ralph November 7, 2016 at 11:06 am

      Thanks for sharing Will. I can relate to this! Great to hear you are doing well.

  • Reply Lauren March 12, 2017 at 7:00 pm

    Thank you so much for sharing your story. I’m in the throes of various forms of OCD, and the thing that helps me most is finding stories of other people who understand, and who overcame it. I’m saving this link on my desktop to reread on a rough OCD day to remember that people do get better!

  • Reply nasos March 22, 2017 at 9:19 am

    Im from Greece, and I have ocd and depression more than 23 years! I reed here common stories for many people! And I take power inside me! Today im 44 years old! Im still fighting this disease! Its takes to me many years to find answers! As a teenager I never heard about depression, and ocd,hocd, so all this thots ,stress ,phobia , homosexual thots I was believed are true! Because I think like that! Ocd and depression connected together in many cases of ocd! Or others anxious disorders! My depression was huge! Very heavy! Make me scared my own shadow! Make me lost my job, lost my girlfriend, friends! I was hated so mutch my self! Because that doing depression! Ocd saying me im gay and I was hate my self, depression follows and wants punish my self,I was cut my skin with a knife, I was wish to die,suicide thots! I was don’t know nothing about ocd, I.was shy to seeking help, how easy is to say your best friends I have homo thots? Or suicide thots? Or your parents? Before few years I find answers! And now im still fighting! But now I will win! My message to all peoples here is! Hang on! There is life after ocd! And everything goes ok! In end im sorry for my bad English!

    • Stuart Ralph
      Reply Stuart Ralph March 24, 2017 at 10:52 am

      Thanks for your comment. Keep up the good work in recovery 🙂

  • Reply nasos March 24, 2017 at 6:29 pm

    thank you my friend, I wish the best to all people fighting this nightmare! But in end always there is a light in tunnel of darkness! God bless all, be strong people!

  • Reply Unknown August 11, 2017 at 11:25 pm

    Hello everybody

    Im a 14 hear old boy that sufferd with HOCD

    And this is my story:

    So Yeah… where do I begin? Ok look: When I was 4 I had OCD, I Will Give you an example: When I was 4 I was sick, Like puking and that scared me SOO hard! Everyday I was thinking about sickness, dearriha, puking, other people that were sick and that kinda stuff, and all these thoughts litterly made me SICK! Like I felt sick, I felt Like i was about to puke, most of the times I puked but nothing was coming out. Im 14 now and Im still scared for puking, but Im not thinking about: sickness, direaha, puking, or other people that are sick. So these toughts are gone! Now When I was 13 I had a OCD for cancer or tumors. So this stressed me so hard that i got something sirrius; DEREALISATION/DEPERSONALISATION

    This felt so bad! It felt Like i was dreaming while i was Alive! Thats Scary right? Now Lets
    Go to the HOCD

    HOCD; it all began at a tv serie, i was cleaning my room and went down stairs to watch tv, there was a program about gay and they Said: “Yeah you know gay stuff Like cleaning Ur room as a boy” and thats where hell began! Now the toughts where only one week in my head and after that I wasnt scared anymore… Well thats What I tought! Than 1 day I was watching a YT (still siddering with HOCD) video and they asked a man a question, so What do u think? When I saw the man I was Like: “damn he looks good!” HOCD WELCOME BACK! That shocked me so hard I almost got an hart attack! So the next day I was calmed down and my anxiety was gone, so I checked the video again and I didnt feel anything anymore! The (false) attraction was gone!

    For 8 weeks I didnt had Any feelings or toughts and was SOOOO attraced. To girls! I Will tell u about my childhood later…

    So how my HOCD came back; I was listenjng a sing called; feels, Its just a lazy summer song and I was listining and closed my eyes and was enjoying the music, BUT THAN… a shirtless man appeared in my mind! I was so shocked and that Moment Is where hell begins! I had (stress) butterflies at every single Nice looking man (What I never had before) for example: before whole HOCD i could look normal at bodybuilding vlogs or other stuff, but When I had HOCD I had (stress) butterflies at every single dude!

    I cried almsot everyday! I was so scared that I was gay! But this is the way how I beat it!

    When i was 6 i found my First Porn website (wasnt supposed to) and that smallthing down there went up Like a superhero, only the sound of a girl having sex was enough! When I was 10 I had my First real crush, her name was Charlene and I know It Like yesterday, fir explample; everytime she went to the toilet inwas looking at every single guy so I could know if he was trying to flirt with her, I also asked her to be a couple 1 day! And Yeah my childhood was filled with crushes in girls I mean When I was at camping or holidays I was searching for Nice girls! When

    I was 12 I began with porn and mastubation. I watched porn 3/4 times per day! And When I was 12 I had a crush on charlene agian?

    When I came to high school i was in love with 2 realy hot girls (still live them) i was so in love with them that i was acting Like a big guy and Wanned to be populair! But a friend of my fixen her so I felt broke ?

    Well thats my childhood. So now Im 14 and Im almost recovered from HOCD, so Why did I tell u guys about puking OCD or other OCD? To Give u an example What our mines Can do with us! For example: scared to puke -> feeling sick scared be gay -> getting feelings for man

    And how I knew that I had HOCD was because those attractions and butterflies where only there When I was CHECKING! What you never Should do is checking! I know Its hard but let it Go! My mind was saying; you dont Like girls! But When I was on school and they began to talk to me Everything Goes automaticly, I was Like: “Oww Hello how u doing? And I wa la so happy that she even talies to me!

    So if u feel crushes or attractions or groinal response, ITS YOUR OCD/MIND

    And man u dont wanna know how scared I was! I was almost suicidal! Guys please listen to me! if you where gay you where your whole life so also in your childhood! If you are gay you NEVER liked girls! One sentence: “YOU cant become gay, YOU ARE BORN GAY!

    Hope I helped u with my story

    Btw this Isnt the only OCD I had, I had Like 6 different one in my life

    Have a Nice day and good luck!

    • Stuart Ralph
      Reply Stuart Ralph August 17, 2017 at 7:24 pm

      Thanks for sharing! An OCD therapist can help make sure it doesn’t come back.

  • Reply Anonymous June 28, 2018 at 2:00 pm

    Thank you so much for sharing your story and for the work you do in the OCD community. I only recently have been diagnosed with OCD and learned about ERP and ACT. Like many OCD sufferers I have struggled for years, knowing something was wrong but never really having a name for it. Having answers has helped, but now the hard work lies ahead. I just had my first ERP session yesterday and cried the whole way home. Your story validated how very difficult this type of therapy is, but has also given me great hope that I will finally find the tools to turn down the volume on these obsessive thoughts.

    • Stuart Ralph
      Reply Stuart Ralph July 5, 2018 at 8:29 pm

      Glad it helped 🙂 All the best in therapy!

  • Reply Ganesh July 14, 2018 at 12:45 pm

    Oh god …After reading all above.. written I have got confidence I am in ocd since 48 years…Age now 68 years ..But rest of life I will never in repeated thoughts . .this is main cause of ocd…Positive thing for me I never left exercise since 17 age so still good physical health.but fighting with ocd since age of 19 years..Pray to god for me so I may able to fight with ocd

    • Stuart Ralph
      Reply Stuart Ralph July 21, 2018 at 10:52 am

      Hi Ganesh, thanks for your message. Sorry to hear you are having a tough time, it can get better. I recommend speaking to a medical doctor about treatment options. If you can get to a cognitive behavioural therapist they are trained to treat OCD using exposure and response prevention therapy. If you can get to a therapist I recommend reading some books on OCD, as there are many great books that offer advice and strategies to help you with ocd. All the best.

  • Reply Justwantoverthis March 3, 2019 at 5:30 pm

    Right now I’m in a nervous spot. I’m getting married In may and was so happy then bam!! Rocd hit me like a ton of BRICKS. If that wasnt enough hocd(homosexualocd) at least I pray that’s what it is is there now too. I love my fiance but these thoughts terrify me. And my head is a mess. My osychologist diagnosed me with OCD when I was 8. I’ve had it ever since but different themes. I was able to get past those but these are killing me. I dobt want to be gay or bi or anything else but with my soon to be husband. My mind goes back to when I was younger and some things I did with family members of same sex and it makes me sick.

    • Stuart Ralph
      Reply Stuart Ralph March 7, 2019 at 7:51 pm

      Thanks for sharing. Sorry to hear you are having a tough time at the moment, it does get better.

      Cognitive Behavioural Therapy (CBT) is the main therapy for OCD. There is a particular part of CBT that works for OCD which is Exposure and Response Prevention (ERP) therapy. A CBT therapist will be able to help you get better – contact one of the OCD charities to find a CBT therapist.

      It’s worth doing some reading on OCD as it will help you understand it more and how to tackle it, I recommend the book “getting over ocd” by Dr Jon Abramowitz.

      There are also many good OCD support groups on Facebook that may help. Here’s a good one:

      Also contact the OCD charity as they will be able to help.

      OCD and anxiety are very treatable, speak to a mental health professional and they will be able to help.

      Hope that helps. 🙂

  • Reply luther March 6, 2019 at 6:47 pm

    has anyone ever struggled from hocd if so how did you overcome it in literally holding on by the smallest thread

    • Stuart Ralph
      Reply Stuart Ralph March 7, 2019 at 7:53 pm

      Thanks for sharing. Sorry to hear you are having a tough time at the moment, it does get better.

      Cognitive Behavioural Therapy (CBT) is the main therapy for OCD. There is a particular part of CBT that works for OCD which is Exposure and Response Prevention (ERP) therapy. A CBT therapist will be able to help you get better – contact one of the OCD charities to find a CBT therapist.

      It’s worth doing some reading on OCD as it will help you understand it more and how to tackle it, I recommend the book “getting over ocd” by Dr Jon Abramowitz.

      There are also many good OCD support groups on Facebook that may help. Here’s a good one:

      Also contact the OCD charity as they will be able to help.

      OCD and anxiety are very treatable, speak to a mental health professional and they will be able to help.

      Hope that helps. 🙂

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