Name: 2025年擺脫強迫症！專家認證的終極攻略！ (Expert-Approved Tips To Take Control of OCD In 2025)
Uploaded: 2026-03-02T08:37:31.000Z
Duration: 14 min 25 s

Today we're going to spend some time talking about overcoming and managing Obsessive compulsive disorder, or OCD.

今天我們要花點時間聊聊如何克服和管理強迫症，也就是OCD。

You may have seen our get to Know OCD podcasts and if you like the content that we do well, go to our NOCD YouTube channel and subscribe or get it wherever you get your podcasts.

你可能看過我們的get to Know OCD播客，如果你喜歡我們的內容，歡迎到我們的NOCD YouTube頻道訂閱，或是在你平常聽播客的地方收聽。

Today we're going to take a break from the longer form of that and talk about some more educational work.

今天我們要稍微暫停一下長篇的節目，來聊聊一些更具教育性的內容。

And I'm excited to talk about things that are really good for people with OCD to do and incorporate in their lives and also maybe dispel a few myths along the way.

我很興奮能跟大家聊聊對強迫症患者非常有幫助、可以融入他們生活中的事情，同時也可能消除一些迷思。

Now, there are some really great scientifically proven evidence based treatments for obsessive compulsive disorder.

現在，對於強迫症有一些非常棒的科學實證的實證治療。

The first ones are exposure and response prevention therapy that we want to talk about.

第一種是我們要談的暴露與反應阻止療法。

And then there's also medication management.

Along with those things, there are some lifestyle habits that people can do and incorporate in their lives that could help along the way.

另外，還有一些生活習慣是患者可以做、可以融入生活中的，這也能在過程中提供幫助。

So what is exposure and response prevention therapy?

那麼，什麼是暴露與反應阻止療法呢？

Exposure, or the E of ERP is purposely exposing yourself to the thoughts and the images and the urges that happen as part of ocd.

暴露，也就是 ERP 中的 E，是故意讓自己接觸到強迫症患者會出現的想法、影像和衝動。

Those thoughts, images and urges that people may find to be intrusive, unwanted or inappropriate, however you may describe them, that cause you some kind of anxiety or distress or maybe shame or guilt or disgust or discomfort.

這些想法、影像和衝動，人們可能會覺得它們很侵入性、不想要或不恰當，不論你怎麼形容，它們會讓你感到焦慮、痛苦，或者可能是羞恥、罪惡感、厭惡或不舒服。

Those are things that we think, I probably shouldn't be having that, that needs to go away.

這些是我們會想「我可能不應該有這種想法」，「這個東西必須消失」。

I like to maybe do something to neutralize it.

A compulsion is a mental act or a physical behavior that we do as a way to try to manage obsessive Compulsive disorder.

強迫行為是我們為了試圖管理強迫症而做的一種心理活動或身體行為。

And we think that by doing those, it will stop the obsession from happening.

我們認為，透過這樣做，就能阻止強迫症症狀的發生。

Yet it's not a permanent stop, because if you have ocd, you know that the relief is temporary.

但這並不是永久的停止，因為如果你有強迫症，你會知道那種舒緩是暫時的。

And then the obsession starts to sink back in and the process starts all over again.

然後想法又開始慢慢回來，整個過程又重新開始了。

And now we have to do the thing over and over and over.

然後我們就必須一遍又一遍地重複做那件事。

而且強迫症有時候真的很討厭。

As you probably know already, living with it right where it tempts you by saying, oh, you were so close, you almost got there.

就像你可能已經知道的，活在其中，它就在那裡誘惑你說，「喔，你差一點點就成功了，你幾乎快到了。」

But as you'll learn, once is never enough.

但就像你會學到的，一次永遠不夠。

So with exposure and response prevention therapy, by having people face their fears and learning that they can handle them, it isn't learning that they won't happen or that your compulsions are great to do or anything of that nature actually want to eliminate compulsions.

所以透過暴露與反應阻止療法，讓人們面對他們的恐懼，並學會他們可以應對，這並不是學習恐懼不會發生，或是你的強迫行為很棒，而是真的想要消除強迫行為。

我們希望人們不要再做這些強迫行為。

So we're purposely stopping the typical response that people have in relation to the obsessions that are occurring.

所以我們故意停止人們針對出現的強迫症狀所做的典型反應。

So by doing exposure and response prevention, we're allowing for the obsession, but

所以透過暴露與反應阻止療法，我們允許強迫症狀出現，但

we're not allowing for the compulsion to support this.

我們不允許強迫行為來支持它。

We know that it's a mood enhancer by getting really good sleep.

我們知道透過睡得很好，可以提升情緒。

When people go to bed and there's a tv, maybe in the bedroom, and

當人們上床睡覺時，如果房間裡有電視，也許，

there's a couple of screens that they have access to right in the bed.

床邊就有好幾臺螢幕可以讓他們使用。

And I always say, get all of those away from the bed.

我一直都說，把這些東西都移開床邊。

Beds are for sleeping, and if you're an adult, maybe some other things as well.

床是用來睡覺的，如果你是成年人，也許還有其他用途。

You want to be able to sleep in there and not get caught up in researching which OCD would like you to do.

你應該要在裡面好好睡覺，而不是像強迫症那樣，被誘惑去研究。

You want to only be sleeping in there, Right?

Exercise releases chemicals in the brain that are similar to some medications and lead you to feel better, potentially over time.

運動會釋放腦中類似某些藥物的化學物質，讓你感覺更好，長期下來可能會有幫助。

Of course, if you're just starting off on medication, it's great to consult someone who works in the physical world, like a general practitioner or maybe a who can help you get on a good program.

當然，如果你剛開始吃藥，最好諮詢一下實體世界的工作人員，像是家醫科醫生，或是可以幫助你制定良好計畫的人。

But know that in starting medication, it's not going to feel great when you start it.

不過要知道的是，剛開始吃藥的時候，感覺不會太舒服。

In fact, it's probably going to be rather uncomfortable.

That's going to happen when you start exposure and response prevention therapy.

這在開始暴露與反應阻止療法時也會發生。

And when you do that, OCD is going to throw a tantrum.

當你這麼做時，強迫症就會鬧脾氣。

It's going to be a kid in a candy store demanding candy, and

就像在糖果店裡的小孩吵著要糖果一樣，

You're going to finally say, you know what, ocd?

你終於可以說，你知道嗎，強迫症？

你已經從我生命中奪走了太多。

It's time for me to take things from you.

是時候我從你那裡拿回東西了。

And the one thing you can take from OCD is doing compulsions.

而你能從強迫症那裡拿走的東西就是不做強迫行為。

So that's what you're really going to be working on.

If along the way you find that ERP isn't quite giving you everything you want, Medication is another thing that can be added to help supplement the work that gets done for.

如果過程中你發現暴露與反應阻止療法（ERP）沒有完全給你想要的，藥物管理是另一種可以加入的，來輔助完成的治療工作。

And there are really great Medications out there.

Most likely you'll start on an antidepressant, one that we call an SSRI or a serotonin selective reuptake inhibitor or maybe an snri, which are bringing in other neurotransmitters there too, like norepinephrine.

大多數情況下，你可能會先從抗憂鬱藥物開始，一種我們稱為 SSRI 或血清素選擇性再回收抑制劑的藥物，或是 SNRI，它也會引入其他神經傳導物質，例如去甲腎上腺素。

Typically, the dosage that one needs of these medications is higher than the dosage that people who aren't specialized in treating OCD are comfortable with.

通常，這些藥物所需的劑量會比那些不專精於治療強迫症的人習慣的劑量來得高。

So if you just go to your general practitioner for medications, they may prescribe some of these drugs for you, but

所以如果你只找家庭醫生拿藥，他們可能會開給你這些藥物，但

you might not get the effect out of it that you were looking for.

This therefore says it's important to really seek out a professional not only to get exposure and response prevention therapy, again, the evidence based treatment for ocd, but

這就表示，尋求專業協助非常重要，不只是為了接受暴露與反應阻止療法（ERP），也就是強迫症的實證治療，而是

also to be sure that you're getting the right dosage of medications if that becomes a part of your treatment regimen.

也要確保如果藥物成為你治療計畫的一部分，你能獲得正確的劑量。

And there are things above the SSRIs too.

You can also utilize certain other classes of drugs like tricyclic antidepressants.

你也可以使用像是三環抗憂鬱藥這類的其他藥物。

Most of the time, doctors don't start with those because they attack several neurotransmitters and kind of work on those.

大多數情況下，醫生不會從這些藥物開始，因為它們會作用在多種神經傳導物質上。

But they can have more side effects if people are really stuck in some of their obsessions and have a very low level of insight into the ocd.

但如果病患非常執著於某些強迫症狀，並且對強迫症的認知較低，這些藥物可能會產生更多副作用。

There are even low doses of atypical antipsychotics that can be helpful.

甚至有些低劑量的非典型抗精神病藥物也能有所幫助。

Now, I know that antipsychotic word can sound very scary for a lot of people, but

我知道「抗精神病藥物」這個詞聽起來可能讓很多人害怕，但

at low doses, these medications can help break some of the hold that the obsessions have on people and maybe crack the door open a bit for people to be willing to try to do some exposure and response prevention therapy exercises.

低劑量時，這些藥物能幫助減輕強迫症狀對人們的影響，並可能稍微打開一扇門，讓患者願意嘗試暴露與反應阻止療法練習。

We also have various levels of treatment available.

我們也有不同層級的治療方案。

The outpatient is the typical thing that most people are familiar with for therapy, but

日間門診是大多數人對心理治療比較熟悉的模式，但

there's also intensive outpatient, which can be three hours a day for four or five days a week, partial hospital programs which are six hours a day, usually for five days a week.

還有密集日間門診，每週四到五天，每天三小時，以及住院前治療計畫，通常每週五天，每天六小時。

then there's even residential treatment where you would go and actually live somewhere and do treatment 24, 7 for a month to up to three months of time.

甚至還有住宿式治療，你會住在那裡，進行為期一個月到三個月，每天 24 小時、每週 7 天的治療。

All of that comes with a team of people who are there to help you, to talk with you, not only again about ERP and medication, but

這些都配備有一個團隊來協助你，與你溝通，不僅再次討論暴露與反應阻止療法和藥物，還有

some of those lifestyle things we were talking about.

我們之前提到的那些生活習慣。

They may help to set curfew so that you get some good sleep.

他們可能會協助設定宵禁，讓你獲得良好的睡眠。

They'll serve meals that are hopefully healthy.

他們會提供希望是健康的餐點。

They'll likely have a gym available so that you can do some workout and they'll bring other things into your life that maybe you have stepped away from, like art and music, and

他們可能會提供健身房讓你運動，並將你生活中可能已經遠離的事物帶回來，像是藝術和音樂，還有

maybe even teach things like meditation or mindfulness.

也許會教導像是冥想或正念之類的課程。

These are great adjuncts that people can utilize in the treatment along with ERP to help them really focus in on the work that they're doing and not get distracted away.

這些都是人們可以在治療中使用的絕佳輔助，搭配暴露與反應阻止療法，幫助他們真正專注於正在進行的工作，而不被分心。

OCD would love you to focus on anything other than the exposure and response prevention therapy that you need to be focusing on.

強迫症會很樂意讓你專注於任何你不需要專注於暴露與反應阻止療法以外的事情。

And there's even a therapy called act, or Acceptance and commitment Therapy, which, and

甚至還有一個叫做 ACT，或是接受與承諾療法，

a good friend of mine, Michael Tuig, does a lot of research on, is a wonderful adjunct to the work that you can do with exposure and response prevention therapy.

我的好朋友 Michael Tuig 對此做了很多研究，它是你與暴露與反應阻止療法一起進行的絕佳輔助。

But even he would say that is not the treatment for ocd.

但即使是他也會說，那不是治療強迫症的方法。

That is a great adjunctive treatment for erp.

那是暴露與反應阻止療法很棒的輔助治療。

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2025年擺脫強迫症！專家認證的終極攻略！ (Expert-Approved Tips To Take Control of OCD In 2025)

stick

commitment

obsession

physical