OCD and Depression
- Catherine Benfield
- Mar 11
- 5 min read
Updated: Apr 1
There's no need for a catchy title with this post - these three words sum it all up.
If you’re struggling with both OCD and depression, you’re not alone. Research* suggests that about 50% of people with OCD will experience a major depressive episode at some point. I have a long history of experiencing both OCD and intermittent depression, although both have gotten much better over the years with good therapy. So I totally understand how overwhelming it can feel to experience both.
Why do OCD and depression often go hand in hand? And how can we manage both?
Let’s take a proper look...
Why Do OCD and Depression Often Show Up Together?
There's quite a list here, so I'll just give an overview. While you're reading them, please keep in mind that all of the below can be addressed and significantly lessened/treated!
Mental exhaustion
The frequency of obsessions and compulsions in OCD can be extremely overwhelming. Over time, this can lead to burnout and feelings of hopelessness, both are extremely common symptoms of depression.
Perfectionism and self-criticism
Many of us with OCD are highly self-critical, and our tendency towards perfection can often lead us to feel that we're falling short of the standards we set for ourselves. This self-criticism and feelings of failure can wear down our self-esteem and contribute to feelings of depression.
Social isolation
OCD can make social interactions challenging, whether it's because of time-consuming compulsions or a fear of judgment. The resulting isolation can increase feelings of loneliness and depression.
Feeling stuck
OCD can make you feel like you’re trapped in a constant cycle of anxiety and rituals. When it seems like nothing will change and we are stuck in this way forever, depression can take hold.
The nature of obsessions
By their very nature, OCD obsessions go against the values of the person experiencing them. This means that obsessions are often extremely distressing and difficult to talk about. They can make us feel like we are less of a person for thinking these sorts of thoughts, even though they are completely natural. The often distressing subject matter of intrusive thoughts can stop us from reaching out to others for help, so we end up slipping into depression.
Missing out on life
Many of us with OCD carry a great deal of grief for the things we've missed out on because of OCD. If we focus on these things, or the things OCD stops us from doing, it is very easy to become overwhelmed with feelings of depression.
Ideas for managing OCD and Depression
Practice self-compassion
Both OCD and depression thrive on self-criticism, so learning how to treat yourself with kindness and compassion can make a real difference. When you notice your inner voice becoming critical, ask yourself, 'Would I say this to a friend?' If the answer is no, have a think about how you could challenge those negative thoughts and reframe that critical voice with compassion.
For example:
"Why can't I just go to bed like a normal person? Why do these checks take so long?!"
Becomes...
"This is difficult and upsetting, but I am trying my best."
Challenge feelings of hopelessness
Depression often makes us feel like things will never improve, but that really isn't true. Feelings change, and progress happens - even if it’s slow.
Keep a journal of small wins, no matter how minor they seem. Looking back can help remind you that change is possible and that you can achieve things even when you are feeling low. I used to write down literally anything in mine, from brushing my teeth, to eating some lunch. When you are feeling depressed, any achievement is huge. Taking the time to recognise that will help to give you a boost.
Get moving
I used to get so annoyed with people when they said this to me, like my feelings of despair would lift by taking a few steps around the block, but it really can make a difference, sometimes immediately. Exercise can improve mood and provide distraction. Just remember, it doesn’t have to be intense, overwhelming exercise, even a short walk or stretching can make a big difference. Start with just a few small steps, like standing up and moving for a few minutes. The goal here isn’t perfection, just progress.
Stay Connected
Both OCD and depression can make us withdraw from others. Connection is so important to us as humans, especially when we are feeling low. Reaching out can help break the cycle of isolation. Start with very small steps; if going out and socialising feels too overwhelming, try sending a quick text, commenting on a post, or having a short conversation with someone.
Treat both conditions together
OCD and depression tend to feed off of each other, so addressing both is key. I find that a lot of the skills I learned in Cognitive Behavioral Therapy (CBT) helped with both conditions. If you’re in therapy, ask your therapist how your treatment can tackle OCD and depression at the same time. If you're not in therapy, remember that you can ring the charities for information at any time. Also, they all do support groups where I'm sure chats about OCD and depression are very common. It would be a great opportunity to learn how to manage both conditions from people who are in the same boat. I've been to a few support groups and have found them to be extremely low-pressure - you do not need to talk, and you do not need to have your camera on if it's online.
Just to round it all up...
Living with OCD and depression is tough, but support is available. Therapy, self-care, and small daily steps can help you regain a sense of control and begin to feel yourself. I always find it helpful to remind myself that recovery isn’t about eliminating every struggle - it’s about learning how to manage my symptoms with patience and self-compassion. This has got much easier for me over the years with practise, and I'm sure you'll find the same for you too. Just give it time.
If today feels difficult, take it one small step at a time. You’re not alone in this by a long stretch and things really do get much better.
I've attached links to the three main OCD charities' support group pages for you to have a look through.
Sending you all loads of love as always,
Catherine xx
*from the National Institutes of Health
Support Groups
Further Reading:
Want to know what intrusive thoughts are? Check out this post.
Want to look through a range of information and signposting for OCD support? Look no further than this.
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