Coping with OCD: Essential Tools for Everyday Life
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Living with OCD is an ongoing journey, even when you’re actively working with a therapist or taking medication. The daily reality is that managing OCD requires consistent effort and a toolkit of practical strategies that you can use whenever symptoms arise. What works best varies from person to person, and you might find that certain techniques are more effective at different times in your life. The key is having multiple approaches available so you can adapt to whatever OCD throws at you on any given day.
Accept Your Intrusive Thoughts
One of the most challenging aspects of OCD is dealing with intrusive thoughts. The natural impulse is to push them away or fight against them, but this actually makes them stronger. Instead, try accepting these thoughts as they come.
You don’t need to actively work to get rid of intrusive thoughts. No matter how upsetting or disturbing they are, let them sit there. You might even acknowledge them directly by saying to yourself, “This is an intrusive thought” or “Here’s that thought that’s making me feel afraid.”
Some people find it helpful to add a touch of humor; making fun of the thought in your mind can reduce its power over you. Remember, making space for these uncomfortable thoughts is actually more effective for weakening the grip of OCD than trying to push them away or performing a compulsion to make them disappear.
Challenge Black-and-White Thinking
OCD often thrives on extremes, but reality exists in shades of gray. No person is entirely good or entirely bad. Just because someone disagrees with you doesn’t mean they hate you. When situations come up that trigger OCD thinking patterns, actively look for the gray area.
Manage Your Compulsions
Compulsions are the urges or behaviors you do to minimize or neutralize the anxiety that comes from the intrusive thoughts. While working with a therapist is often most effective for addressing compulsions, you can start by identifying what yours are. Consider writing them down and listing them from least distressing to most distressing. This gives you a roadmap for which ones to tackle first.
When you feel the urge to perform a compulsion, try these strategies:
Resist: Take a few deep breaths and sit with the distressing feeling. Try not to give in. You might distract yourself with another activity to redirect your attention. Remember that giving in to compulsions reinforces your OCD and makes it stronger.
Delay: If resisting feels too difficult, try delaying instead. After taking a few breaths, set a timer for one minute and give yourself that space to do nothing. Then, if you still feel you need to do the compulsion, allow yourself to do it. Don’t criticize yourself. Even delaying makes a difference.
Reduce: Try doing the compulsion for a shorter amount of time or in a different order than usual. You can even challenge yourself to “undo” it. For example, if you turn off lights in a certain order, try turning them back on.
Prioritize Your Overall Health
Your mental health is deeply connected to your physical wellbeing. Make sure you’re getting enough sleep, eating nutritious meals, and moving your body regularly. Exercise (physician-approved) can be particularly helpful for managing anxiety and improving your overall mood. When you take care of your body, you’re also taking care of your mind, which gives you more resources to cope with OCD symptoms.
Be Patient with Yourself
Managing OCD is a process, not a destination. Some days will be harder than others, and that’s completely normal. These tools work best when used consistently over time. Start with one or two techniques that feel manageable, and gradually build your toolkit as you become more comfortable with each approach.
If you’re struggling with OCD and would like additional support in developing personalized coping strategies, professional help can make a big difference. Reach out to me today about how I approach therapy for OCD. Together, we can create a comprehensive treatment plan tailored to your specific needs and circumstances.