Understanding Scrupulosity and OCD
Do you ever feel like you can’t shake off a worry, no matter how hard you try? Maybe you find yourself constantly thinking about whether you did something wrong or if you're following all the rules perfectly. If this sounds familiar, you might be experiencing something called scrupulosity.
Scrupulosity is a big word that describes a condition where someone feels excessive guilt or anxiety about moral or religious issues. It's like having a worry that you did something wrong that won’t leave you alone, even when you've done nothing wrong. This can make everyday life feel really tough.
What is Scrupulosity?
Scrupulosity is a specific subtype of OCD that involves obsessive thoughts and compulsive behaviors related to religion, morality, or ethics. People with scrupulosity might worry excessively about committing a sin, not following religious rules perfectly, or being morally impure. They may engage in rituals such as praying, confessing, or seeking reassurance from religious figures to try to alleviate their anxiety. Scrupulosity can make following your religion or faith very difficult and burdensome. There is constant worry about following it perfectly and/or questioning your adherence to the religious tenets. This can lead to impairment in daily living and routines because you are striving for perfection. It can also lead to avoiding religious activities.
What is OCD?
Obsessive-compulsive disorder (OCD) is a mental health condition that affects how people think and behave. People with OCD experience obsessions, which are unwanted thoughts, images, or urges that repeatedly pop into their minds. These obsessions often cause a lot of anxiety and distress.
To try to ease their anxiety, people with OCD engage in compulsions, which are repetitive behaviors or rituals. These compulsions can temporarily relieve the anxiety caused by obsessions, but they often end up trapping the person in a cycle of obsession and compulsion that ultimately increases the anxiety over time.
Understanding the Connection
Scrupulosity and OCD are closely related because they both involve intrusive thoughts and repetitive behaviors. In the case of scrupulosity, the obsessions and compulsions revolve around religious or moral themes, while in OCD, they can be about a wide range of topics.
For example, someone with OCD might have obsessions about germs and compulsions like excessive hand-washing to alleviate their anxiety. In contrast, someone with scrupulosity might obsess about committing a sin and compulsively pray to seek forgiveness. They might also feel compelled to confess things over and over again or avoid certain activities or places because they worry they might do something bad there. These behaviors can take up a lot of time and energy, making it hard to focus on other things.
What Causes Scrupulosity?
There isn’t one single cause of scrupulosity or OCD. It can be influenced by a mix of things like genetics, environment, and personal experiences. For some people, it might stem from growing up in a family or community where following rules and being perfect was really important. Others might develop it after experiencing a traumatic event or a major life change.
Coping Strategies
Research shows that OCD and its subtypes are chronic and get worse over time without treatment. Due to the nature of OCD traditional anxiety management strategies are not helpful for OCD and can actually make it worse. If you or someone you know is struggling with scrupulosity or OCD, it is strongly recommended that they connect with a professional that specializes in OCD treatment. In the meantime, there are somethings that can be done to manage the symptoms and improve quality of life.
Educate Yourself: Learn more about OCD and scrupulosity to better understand what you're experiencing. Understanding that your thoughts are part of a mental health condition can be helpful.
Accept Uncertainty: Practice accepting uncertainty when the worries and doubts come in. A hallmark of OCD is the search for certainty. However, there is no such thing as absolute certainty. When the doubts come in try to accept the possibility and then redirect your attention to the task you're doing.
Practice Mindfulness: With OCD, relaxation strategies are not helpful and can make it worse. However, the practice of mindfulness can be helpful. Practicing mindfulness involves bringing your attention to the present moment and observing your thoughts, feelings, bodily sensations, and the environment around you without judgment. This can be helpful because you are practicing accepting the possibility of our thoughts without trying to stop or control them. Try to let the thoughts and feelings flow through you. The Mindfulness Workbook for OCD by Jon Hershfield, MFT is a helpful resource for more on this topic. It is a short read and includes practice exercises.
Seek Professional Help: Consider reaching out to a mental health professional who specializes in treating OCD or scrupulosity. They can work with you to develop a treatment plan tailored to your needs, which may include therapy (such as Exposure Response Prevention) and, in some cases, medication. A list of therapists and treatment programs for OCD and Scrupulosity can be found at the International OCD Foundation, www.iocdf.org.
Build a Support System: Surround yourself with supportive friends, family members, or members of your religious community who understand what you're going through. Educate them on scrupulosity. Sharing your experiences with others who can empathize can provide comfort and encouragement.
Practice Self-Compassion: Be kind to yourself. Remember that it’s okay to make mistakes and that nobody is perfect. Treat yourself with the same kindness you would offer a friend who’s going through a tough time.
Set Limits: It’s okay to set boundaries around your worries. For example, you might decide to only check once instead of multiple times, or limit the amount of time you spend thinking about a particular concern or worry.
Finding Hope and Support
Living with scrupulosity and OCD can be challenging, but it’s important to remember that there is hope and support available. You don’t have to suffer in silence, and you deserve to feel happy and at peace.
By learning more about scrupulosity and finding healthy ways to cope, you can take back control of your life and focus on the things that truly matter to you. Whether it’s spending time with loved ones, pursuing your passions, being committed to your faith, or simply enjoying the present moment, you deserve to live a fulfilling and meaningful life, free from the burden of constant worry.
Remember, you are not defined by your struggles, and with patience, self-compassion, and support, you can overcome anything that comes your way.
If you or someone you know is struggling with scrupulosity, OCD or any other mental health issue, don’t hesitate to reach out for help. You are not alone, and there are people who care about you and want to see you thrive.
Christopher Straface, LPC, is experienced has been helping people with OCD for four years. He understands the difficulties scrupulosity can create. To learn more about how he or our other therapists can help schedule a free consultation today!
