For a serious condition, Obsessive-Compulsive Disorder (OCD) remains tragically misunderstood. Often, it’s a punchline in a comedy movie or stand-up routine. If someone dares organize the books on their shelf in size order, they’ll get laughed at and called “OCD.” Meanwhile, 1 in 40 adults and 1 in 100 children are struggling with a potentially debilitating problem.
As the name implies, OCD involves two primary tendencies. Obsessions are repetitive, uncontrollable thoughts that create fear and anxiety. Compulsions are the rituals someone with OCD creates to offset the obsessions. These are not “quirks.” They are serious manifestations of a medical illness. Thus, you will require help to learn how to cope.
Exposure and Response Prevention (ERP)
Before we get to self-help suggestions, let’s discuss a popular and effective treatment option. Once again, the name does a good job of explaining the concept. When working with a therapist, they will guide you into the exposure part. You will purposely confront anything that triggers an obsession. However, that’s where “response prevention” comes into play.
You will resist engaging in the compulsion. This could begin with resisting for a count of 10. Over time, you lengthen that count. Another option is to perform the ritual but leave something out. Little by little, you can move yourself to a point at which you fully resist the need for the compulsion. ERP is introduced by a mental health professional. Eventually, though, you will be able to introduce these techniques in your everyday life — along with the tips below!
How To Cope With OCD
Keep a Journal
No two cases of OCD are alike. Thus, it can be immensely helpful to have a daily record of triggers, situations, resolutions, and progress. Such a journal will also come in mighty handy during your therapy sessions.
Get to Know Your OCD
This disorder can feel like an unpredictable monster that has you in a perpetual state of high alert. But what if you gave it a name and perhaps even other qualities (size, shape, etc.)? This practice empowers you to talk back to the OCD. Scold it when it gets unruly. Praise it when things go smoothly.
Reward Yourself, Too!
When praising your OCD for cooperating, be sure to celebrate yourself, too. You didn’t ask for OCD but here it is and you’re doing your best to cope. Never lose sight of the effort you put forth in the name of recovery. Cultivate ways to honor your commitment and progress.
Refocus
When you feel an obsession building, you can actively refocus your attention away from its demands. This can be accomplished by taking mental and/or physical steps, e.g.
Mental Refocusing
Give yourself a challenging task like spelling words backward
Verbally list every single thing you see in your current line of sight
Recite the alphabet and then do it again backward
Try to remember facts like sport team champions or Oscar winners
Physical Refocusing
Take a walk, sing a song, do some exercise, pet your cat or dog, or play with a fidget toy.
Self-Care
Diligently safeguard your sleeping, eating, and exercise habits. In particular, commit to a regimen of stress management. These may include:
Meditation
Yoga
Tai Chi
Breathing exercises
Aromatherapy
Mellow music
Read a book
Maintain Perspective
OCD is a medical condition. You don’t have to feel guilty if it takes up some of your time and attention. If you had an injured knee, you’d walk slower for a while. You’d go to physical therapy sessions. You might turn down an invitation to do a particular activity. Practice self-compassion.
And remember, connecting with a compatible, skilled therapist is a proven path toward better coping skills for OCD. Let’s connect soon. There is more to learn about anxiety disorder therapy.