Expressing Gratitude Towards Others

Everyone faces stress and internal struggles. For many, their day can be brightened through receiving gratitude and recognition for their efforts. Even the simplest acts of gratitude towards others have the possibility to make their day.

To help express gratitude towards others, we suggest:

• Start by sharing your thankfulness for them. In situations big or small, expressing how thankful you are for another or their help can go a long way.
• Actively listen to others and what they have to say. By being present and giving someone your full attention, you can help them feel important and cared for. Through caring and listening to what others have to say, you can help them see your gratitude towards them.
• Recognize strengths in others and what they have to offer. Everyone offers a unique set of talents, knowledge, and skills. Many people often feel like their strengths are overlooked. You can help boost someone’s mood and confidence by providing them this recognition.
• Celebrate the success of others and their accomplishments. Success brings most people happiness, but this joy can be increased by sharing it with others. When someone you know accomplishes something they were working towards, express to them the pride and happiness you feel for them.
• Surprise others who you are grateful for with a gift, act of kindness, or touching words. By doing this, you can help them feel appreciated and see the gratitude you feel towards them.

Expressing Gratitude Towards Yourself

It is important to take time to express gratitude towards yourself. Although expressing gratitude towards others can help boost your own mood, recognize that you also deserve to be appreciated. There are many things that you can be grateful for within yourself.

To help express gratitude towards yourself, we suggest:

• Focus on your strengths and how you have built them. Often, we begin to look past the time and work that went into building our strengths and skills. Recognize your strengths and how you developed them, and be grateful for how they allow you to be your best self.
• Enjoy the simple things and the happiness they bring you. Your joy may come from spending time on your hobby, hanging out with your friends, having a good meal, or anything else. Give yourself appreciation for creating your own happiness by engaging in what you love.
• Focus on what you have rather than what you don’t have. There are many times when we may feel that we don’t have enough, or are not enough. Whether things are tangible or intangible, recognize what you do have in life and the value it brings you.
• Recognize your efforts and see their value. Your efforts and hard work shouldn’t go unnoticed. Give yourself recognition for your efforts, and gratitude for all that you do. 
• Embrace who you are without hesitation. There is no better person to be than yourself. Focus on the value that each person can bring to the world by having their own unique personality and set of skills. By being yourself, you also bring that value. Allow yourself to feel gratitude for being your own self.

SIGNS AND SYMPTOMS

Obsessive-compulsive disorder causes obsessive thoughts and compulsive behaviors that interfere with daily life and typically last for at least an hour each day.

Obsessions are repeated thoughts, impulses, or mental images that can cause anxiety. Common obsessions include:

• Doubts about having done something right, like turning off the stove
• Desire to have things be symmetrical or in a specific order
• Fear of germs or contamination
• Thoughts about harming or having harmed someone
• Disturbing thoughts or sexual images
• Fear of losing control of one’s actions 

Compulsions are repetitive behaviors that a person with OCD feels driven to do in response to an obsessive thought. Common compulsions include:

• Repeatedly checking things such as appliances, locks, or switches
• Putting things in a particular and precise order
• Constantly seeking approval or reassurance
• Excessive cleaning and/or handwashing due to fear of germs
• Compulsive counting

Causes and Risk Factors

Although the exact causes of OCD are unknown, health professionals have determined various risk factors for the disorder. These risk factors include, but are not limited to:

• Genetics are often looked at as a risk factor for OCD. Many studies have shown that people with first-degree relatives (such as a parent, sibling, or child) who have OCD are at a higher risk for developing OCD themselves. 
• Brain structure has been found to have links to OCD, although the connection is not yet entirely clear and research is still underway. Imaging studies have shown differences in the frontal cortex and subcortical structures of the brain in patients with OCD. 
• Environment, such as childhood trauma, has been found as a risk factor for OCD by some studies. However, further research is needed to better understand the relationship between one’s environment and OCD.

Treatment

There are many forms of treatment for obsessive-compulsive disorder, and some types may work better for different individuals. Many treatment options are often used together for the best results. Types of treatment include, but are not limited to:

• Psychotherapy can be beneficial to both children and adults with OCD. There are various types of psychotherapy used to treat OCD including:
  • Cognitive behavioral therapy (CBT) can help individuals better understand and learn to control their obsessions and compulsions
  • A type of CBT called exposure response and therapy helps teach individuals how to respond to the anxiety associated with obsessions and not respond with the compulsion

• Medication may be used in the treatment of OCD. Various different medications may be prescribed, including:
  • SSRIs, a type of antidepressant, can be helpful for many in controlling obsessions and compulsions

Finding TREATMENT AND RESOURCES

• To learn more about obsessive-compulsive disorder, we recommend contacting your healthcare provider.
• To read more about OCD and OCD Awareness Week, the following resources are suggested:
  • International OCD Foundation: https://iocdf.org/programs/ocdweek/
  • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Obsessive-compulsive-Disorder
  • NIMH: https://www.nimh.nih.gov/health/topics/obsessive-compulsive-disorder-ocd