I’m sure you all know by now that I am passionate about mental health, destigmatising mental health challenges, and integrating our sex lives with our mental health in positive and sustainable ways. That’s why I was delighted to accept this guest post from writer Destiny Marshall (she/her) all about navigating sex with Obsessive Compulsive Personality Disorder, or OCPD.

Navigating Sex When You Have OCPD by Destiny Marshall

Obsessive Compulsive Personality Disorder (OCPD) is a mental health disorder that causes a chronic preoccupation with orderliness, perfectionism, and control. A person with OCPD is rigid in the way they see life and carry out everyday tasks. Flexibility and compromise are dangerous and hated words. And they often don’t realise that their behaviour and thought patterns are problematic. As far as they’re concerned, their way is THE way, and you lot are just wrong.

OCPD is different from the more familiar Obsessive Compulsive Disorder (OCD). With OCD, unwanted and intrusive thoughts (obsessions) cause one to engage in repetitive behaviours (compulsions) to relieve the distress. People with OCD are usually aware that they have a problem and need professional help. Not so with OCPD folks.

When I got my OCPD diagnosis, my obsession with perfectionism and order and absolute control suddenly made a lot of sense. But I never considered that the disorder might be affecting my sex life. 

That was until one night, a partner texted to say they were in my neighbourhood and what about a quickie in the car? That sounded far from great to me. I’m not a spontaneous person who will just dash out their door to go grab an orgasm, even if they were in the mood and the world was ending in ten. If it’s not in my to-do list, it will have to wait to get pencilled in.

I tried to wiggle out of the proposition from my partner. But in the end, I acknowledged to myself that living a little would not kill me, even if it messed with my precious daily schedule.

The sex wasn’t bad. It could’ve been much more, but I couldn’t shake off the fact that this was deviating from how I thought sex should be. And that’s before we get into how tricky cleanup can be in a space as constricted as a car. I was thoroughly uncomfortable.

That experience made me introspect and realise all the tiny little ways that OCPD was sabotaging sex for me.

A person with OCPD may find themselves having rigid expectations of how sex should play out – which is perfectly. Any deviation from this “ideal” is nothing short of a failure. And because life is life and we can’t guarantee perfection in every situation, OCPD folks find themselves in a pattern of avoidance, dissatisfaction, or both.

In trying to keep up to standard, people with OCPD may turn sex into a performance. You know what I’m talking about – hitting those moan-notes you think you ought to be hitting even when you’re not feeling like it; keeping it going even when your mind is no longer in it, because it’s supposed to be enjoyable and admitting it isn’t is a catastrophe of great magnitude.

Strategies for Navigating Sex and OCPD

Sex usually calls for some level of spontaneity and surrender. But are we really our OCPD selves if we relinquish control? The universe forbid we should let go and enjoy ourselves without inhibition!

It’s stifling. You want to live a little, but you feel like you’re wired not to. What to do?

Having OCPD and having a fun sex life don’t have to be mutually exclusive. In my experience, patience and communication and self-compassion can Make Love Great Again. Below are some strategies that have helped me. Feel free to pick what works for you and trash the rest:

Acknowledge Your Feelings

It’s essential to recognise and accept how you feel about sex. Whether you’re anxious, frustrated, or even ashamed of your struggles, these feelings are valid, and acknowledging them is the first step toward addressing them. Sit with yourself and have that solo TED Talk.

Communicate with Your Partner

One time, right before meeting up with a partner, I got into a depressive bout. I didn’t want to bail out because that would ruin my schedule and all the expectations, which would be unforgivable. At some point, prodded by my partner, I finally opened up about how I was feeling. They were super supportive, and we walked through our feelings to a place that felt good. It ended in the tenderest lovemaking.

Communicating with your partner is key. Let them know about your challenges and how OCPD affects your experience of sex. This builds understanding and a supportive environment where you both feel comfortable. Be honest, and set clear boundaries that make you feel safe. 

Focus on Connection, Not Perfection

Sex, like life, doesn’t have to be perfect to be enjoyable. We all know this, but we usually need to be reminded. 

Mindfully ground yourself in the present. Attune all your senses to the moment. When you find your mind wandering, gently draw yourself back to your body, where it is in space, and what’s happening to it.

Give yourself grace to let yourself go, then let yourself go. If it helps, take away attention from yourself: focus on the person(s) you’re with, and how they’re experiencing the moment with you.  

Develop a Pre-Sex Ritual…

Creating a pre-sex ritual can help you transition from your daily routine to a more relaxed state. Maybe you take a warm bath; practice mindful breathing; say a mantra (you can borrow mine: Right now, in this moment, pleasure, not perfection); or spend time cuddling with your partner. A ritual helps signal to your brain that it’s time to shift gears, which can help reduce anxiety.

…And a Post-Sex Ritual

It’s a lot easier for me to let myself go and get as messy as the situation calls for, when I know I can take all the time I need to clean and organise and get back into routine afterwards.

Personality disorders take time to work on. You’re not going to wave a wand and suddenly banish your desire for order and control. Making provisions for returning to whatever normalcy feels like for you after sex can help you enjoy the moment a lot more.

Seek Help

If OCPD is significantly affecting your sex life, consider seeking help from a mental health professional. Therapy can provide you with tools to manage your symptoms and navigate sexual experiences more effectively.

If trustworthy professional help is something out of your reach (and even if it isn’t), prioritise self care. A therapy skills workbook, which you can work through at your own pace, can also help greatly.

Practise Self-Compassion

Living with OCPD can be challenging. We tend to beat ourselves up for every little failure, real or imagined. Self-compassion, then, is a must. 

Remember to be kind to yourself when things don’t go as planned, and remember that it’s okay to struggle. You’re doing your best, and that’s enough. Paste that everywhere so you don’t forget for a second.

Celebrate small wins when you make progress, and forgive yourself when you fail a little. Everyone falls off sometimes. Even your favourite influencer.

So, yeah, sex can get messy and disorderly. But that’s not going to stop us from channelling our inner Inanna and lusting ourselves out, OCPD be damned. Amen.

About the Writer

Destiny Marshall is obsessed with the interconnectedness of mental disorders and sexuality. When she’s not writing about that, she works on her meme scientist ambitions and gets to know her bed better. You can find her on X, being irreverent.