Managing OCD in Daily Life: Practical Tips and Strategies for Success
Introduction
Obsessive-Compulsive Disorder (OCD) is a mental health disorder characterized by uncontrollable, reoccurring thoughts (obsessions) and behaviors (compulsions) that an individual feels like they must engage in. These thoughts and behaviors can interfere significantly with daily activities and social interactions. While OCD can be challenging, it is possible to manage symptoms effectively with the right strategies and support. This comprehensive guide will provide practical tips and strategies to help individuals with OCD navigate daily life and achieve success.
Understanding OCD
What is OCD?
OCD is a mental health disorder that affects people of all ages and walks of life. It occurs when a person gets caught in a cycle of obsessions and compulsions. Obsessions look like unwanted, intrusive thoughts, images, or urges that trigger very distressing feelings. Compulsions are behaviors an individual engages in to attempt to get rid of the obsessions and/or decrease their distress.
Symptoms of OCD
Obsessions: Common obsessions include fear of contamination, fear of germs, fear of environmental contamination, fear of causing harm to oneself or others, unwanted sexual thoughts, concerns about symmetry and order, fear of acting on sexual impulses, religious obsessions (scrupulosity), fear of illness, body dysmorphia, doubt about relationship, fear of being unfaithful, superstitious obsessions, hoarding obsessions.
Compulsions: Common compulsions include excessive cleaning and handwashing, repeated checking (such as checking locks, appliances, tasks), arranging things in a particular way, mental rituals like counting or repeating words silently, mental reassurance, praying, counting in patterns, saving specific items, asking questions for reassurance, seeking validation.
Practical Tips and Strategies for Managing OCD
1. Seek Professional Help
The first and most crucial step in managing OCD is seeking professional help. Look for someone who specializes in OCD on their website or check IOCDF’s webpage for a list of clinicians who specialize in OCD. Finding a mental health professional or therapist can provide an accurate diagnosis and can help you create a personalized treatment plan.
2. Learn about Different Treatment Options
Cognitive Behavioral Therapy (CBT) / Exposure and Response Prevention (ERP): CBT, specifically Exposure and Response Prevention (ERP), is considered the gold standard for OCD treatment. ERP involves gradual exposure to the feared object or obsession without engaging in the compulsion.
Inference-Based CBT: I-CBT is an evidence-based treatment that is based on the idea that obsessions are doubts about things that could have been (such as “I could have forgotten to turn off the light”) and obsessions then result from creating a narrative that focuses on imagination over the 5 senses. I-CBT treats obsessions as problematic and aims to teach those with OCD how to make sense of obsessional doubts and contrast them with “normal doubts” that make sense in the here and now.
Medication: Selective Serotonin Reuptake Inhibitors (SSRIs) are typically prescribed to help manage OCD symptoms. A psychiatrist can determine the best medication and dosage for each individual. While medication is not required for treatment, some individuals have found medication extremely helpful in order to be able to begin engaging fully in treatment.
2. Educate Yourself About OCD
Understanding OCD is essential for managing it effectively. Learning more about the disorder can both de-stigmatize your behaviors and can also help you understand symptoms, learn about treatment options, and implement new coping strategies. Look for books and articles to gain a greater understanding and look for free support groups (all listed on the IOCDF website).
3. Practice Mindfulness and Relaxation Coping Strategies
OCD can increase stress and anxiety and can cause a person to spend a lot of time focusing on the past and future instead of being present. Mindfulness and relaxation techniques can be very beneficial for those struggling with OCD.
Mindfulness Meditation: Practice mindfulness meditation to stay present and reduce the impact of obsessive thoughts.
Walking Meditation: Find a place to walk without distractions, pay attention to the sensations in each step from the movement of your feet to the placement of your feet on the ground. Add your breath into your focus by breathing in and out as you move your feet.
Body Scan Meditation: Lie down on your back and slowly bring your attention to your toes. Notice any and all sensations without trying to change anything. Then slowly move your attention up throughout the rest of your body, one body part at a time. If you feel tense, breathe into each area and allow it to relax fully.
Deep Breathing: Deep breathing exercises can help calm the mind and body. Try techniques like diaphragmatic breathing or the 4-7-8 breathing method.
4-7-8 Breathing: Exhale through your mouth, inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale through your mouth for 8 seconds. Then repeat.
Diaphragmatic Breathing: Sit or lie down in a comfortable spot. Inhale slowly through your nose and allow your abdomen to expand fully. Then exhale through your mouth. Continue repeating, focusing on the rise and fall of your abdomen.
Progressive Muscle Relaxation: This is a great relaxation technique that involves tensing and relaxing all the muscles of your body, sequentially working from the bottom of your toes to the top of your head. For instance, curl your toes for five seconds, then release. Then tense your calves, then release. Then tense your hips, and release. Move all the way up through your body.
4. Establish a Routine
Creating a structured daily routine can provide a sense of stability and predictability, which can be helpful for individuals with OCD. Try to stick to this routine as closely as possible and learn effective time management skills such as using planners and apps to manage time.
5. Gradually Face Your Fears
One of the main components of Exposure and Response Prevention is gradual exposure. In therapy if you are working with an OCD Therapist who utilizes ERP, you will create a hierarchy of fears where you will create a list of all situations that trigger your obsessions. You will then order them from least to most anxiety-provoking. In therapy, you would then start with the least challenging situation and work your way up through the rest of the list without engaging in the compulsive behavior that typically follows. This is known as an exposure. For instance, if you always wash your hands three times after using the bathroom, the exposure might be to only wash your hands once. It is hard to do this without the help of a Licensed Therapist, however, you can work on not performing the associated compulsions in areas that you feel like you could challenge yourself.
6. Challenge Your Anxious Thoughts
It can be really helpful to learn to challenge and reframe anxiety provoking thoughts. With a therapist, you might learn to identify and challenge irrational thoughts, learn how to replace thoughts with more realistic and balanced thoughts, and learn to look for evidence for and against some of these thoughts.
It is important to note that while challenging thoughts can be useful for all kinds of thoughts, many times people can get lost in trying to challenge obsessive thoughts during exposures as a form of reassurance thinking. Unfortunately, this can actually increase anxiety.
7. Limit Reassurance-Seeking
Reassurance-seeking is a common compulsion in OCD, but unfortunately it only leads to temporary relief and can unfortunately reinforce obsessive thoughts. This is because there is not way to be 100% reassured, even if you seek reassurance. With OCD, the brain will always find a ‘what if’ scenario that will eventually spike your anxiety again.
The first step to being able to limit reassurance seeking is to be able to recognize when it is happening. If you frequently seek reassurance from a partner or family member or friend, ask them to point out each time you ask for reassurance, either by verbally telling you or by having a specific hand gesture. Consider setting limits on how often you can seek reassurance, and gradually reduce this behavior over time.
8. Prioritize Self-Care
Taking care of your physical and emotional well-being is crucial for managing OCD. Work to maintain a balanced diet, exercise frequently, and get enough sleep. Engage in hobbies and interests that you enjoy which can also lead to improve your overall mood.
9. Communicate with Loved Ones (Family Members & Friends)
If you think you have OCD or you have been diagnosed with OCD, it can be really helpful to educate loved ones on OCD. Share information that you have or encourage them to research OCD themselves. Provide information to them as to why they should not provide frequent reassurance, even if you ask for it.
Long-Term Strategies for Managing OCD
1. Focus on Developing Resilience
Building resilience can help you cope with the challenges of OCD more effectively. Work on developing Positive Self-Talk, by utilizing affirmations to build your own confidence. It is not easy to do exposures and treat OCD, but it is 100% possible and each time you complete an exposure you will feel so much more confident in yourself. Additionally, work on developing your problem solving skills which will allow you to come up with new ways to challenge yourself when doing exposures, as well as handle any obstacles or setbacks that may come your way.
2. Stay Committed to Treatment
Consistency in treatment is key to managing OCD in the long term. Attend therapy regularly, even when you start seeing progress, as it is important to maintain consistency for a long period of time to ensure success. Also, if you are prescribed medication from a psychiatrist, make sure to continue taking the medication as per doctors’ recommendation.
3. Monitor and Track Your Progress
Keep track of your progress in order to increase your motivation and identify which areas can still see improvement. You can keep a diary to monitor any symptoms and triggers you have, which can be useful to bring to therapy. Always celebrate any achievements!
Conclusion
Managing OCD in daily life can be a long process that requires tenacity, support, and the right strategies. By seeking professional help and utilizing the strategies mentioned above, you can effectively manage your symptoms and lead a fulfilling life. It is also important to develop resilience, stay committed to treatment, and track your progress.
If you are ready to start working on managing your OCD, I can help! I work with individuals in Tampa, Pinellas County, Orlando, Gainesville, Miami, and in 40 other states. As a licensed psychologist who specializes in OCD, I can help you tackle your OCD. Together, we will learn strategies to cope with OCD obsessions and compulsions, create a fear hierarchy, complete exposures, and learn how to educate loved ones about OCD.
Please schedule a free consult call here.