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  • Q&A with Australian Health Practitioners

    What is an effective treatment for OCPD?

    Related Topics
    Mental Health Obsessive Compulsive Disorder (OCD) Physical, Emotional & Sexual Abuse
    I have been diagnosed with OCPD and perfectionism. My need for order, control and my inability to tolerate uncertainty has really limited my enjoyment and experience of life. I particularly struggle to make decisions and engage in copious research, excessive rumination of options and often end up not choosing at all. The diagnosing practitioner also suggested that my perfectionism evolved as a coping strategy during my traumatic childhood (witnessing family violence). I have tried to address my perfectionistic thinking using cognitive challenges but to no avail. I am at a loss as to what to do next. Can anyone suggest an effective way to treat OCPD? I am under no illusions that I can rid myself of it entirely, but I do hope that I can bring it under control and limit its effect on my life. Thanks in advance.
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  • Adam Horvath

    Psychologist

    As a warm and approachable psychologist in North Sydney, my goal is for our work together to create positive, lasting change in your life. I'm … View Profile

    Thank you for sharing your experience so openly. I would suggest focusing on small behavioural changes first, rather than starting with the thoughts. Start small with "imperfect action". Try experimenting with deliberately making low-stakes decisions quickly, without research or over-analysis. For example, choose a meal without reading reviews, wear an outfit that’s good enough” or watch a movie based on your first instinct. The goal isn’t to get it right but to practice tolerating the discomfort of uncertainty and imperfect. Celebrate any small wins here, even if it feels awkward. If researching or ruminating feels compulsive, try assigning strict time limits. Use an actual timer, and when it goes off, act right away, even if you feel you aren't done yet. This helps weaken the grip of the "just one more check" urges. Your perfectionism developed as a survival tool during childhood chaos, it’s understandable why you find it hard to let it go. When you feel stuck, try speaking to yourself as you might to a loved one, something like "this is really hard, and it’s okay to feel overwhelmed, I’m learning, and that’s enough” Embrace a messy, non-linear progress, as recovery isn’t about eliminating OCPD traits entirely, but about building flexibility. Some days will feel like taking a step back, and that’s normal. What matters is staying curious and keep moving forward. A therapist can really help to push through the setback, so it's worth trying to find someone who you feel comfortable with. Wishing you all the best, Adam - https://personalpsychology.com.au

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