7 tips & tricks on managing your OCD
What is OCD?
Many people believe OCD is when a person is being very clean or arranging things in a particular way. Although, these might be characteristics of someone with OCD, there is much more to it. OCD is an anxiety disorder that involves intrusive thoughts and is often followed by compulsive behaviours. The compulsive behaviour, sometimes called OCD ritual, acts to relieve the anxiety temporarily, but it keeps the OCD cycle going long term.
OCD has alot to do with feelings of guilt, responsibility, and doubt.
My OCD Approach
It is not easy to manage OCD. It’s not something you can simply overcome. This can be problematic because the person with OCD is trying to eliminate OCD’s intrusive thoughts and feelings. Instead, my approach would be learning to live with these thoughts and feelings, rather than suppressing it. The goal is to not let the thoughts have as much power over you. OCD will still be there, but it won’t be as crippling.
You might be thinking, what do I know? I don’t know what it’s like to have OCD. I personally haven’t struggled with OCD. However, my partner who I live with, has OCD and some of these techniques have helped her be successful. I’ve also spent countless hours doing OCD support work and OCD counselling.
4 Different Types of OCD
Checking The individual will repeatedly check things to ensure they haven’t put themselves or anyone in danger (ie. checking stove, doors, faucet, etc)
Counting/Praying The individual may count or pray a certain amount of times until their anxiety subsides.
Hoarding This person may hold on to things because they feel that if they get rid of it something bad may happen.
Contamination This person may wash their hands execessively in fear that they will get sick or clean until their anxiety goes away.
Common OCD thoughts
“What if I hurt someone?”
“I might have left the faucet running, this may cause a flood.”
“I might’ve left the stove on and the house may burn down.”
“What if I ran somebody over?”
“I may have poisoned somebody.”
Here are my 7 tips and tricks on managing your OCD
Educate yourself about OCD. Books, blogs, forums, youtube- all good options.
Separate yourself from OCD. What would your OCD look like if it had a shape and colour? Close your eyes and imagine that. Maybe even name it. This could help differentiate you from your OCD thoughts.
Identify your safety people. Is your partner checking things for you, or reassuring your obsessive thoughts? This might help temporarily, but it reinforces the OCD cycle. Have your safety person support you instead of checking things for you.
Healthy diet and exercise. Cut out caffeine if possible. Look into supplements that may reduce your anxiety. I recommend things like Inositol, Omega 3 (high EPA), magnesium, and B complex (Check with your doctor to ensure there are no complications).
Exposure. This is the hardest part. The best way to succeed is to put yourself in an anxiety inducing situation and not do the compulsive behaviour. By not doing the behaviour, you are rewiring your brain to not see your doubt as danger. I suggest that you write down the things that cause you OCD and rate it from 1-10 on level of distress. Start from the botttom of the list and work your way up the fear ladder.
Mindfullness/breathing. Incorporate relaxation breathing techniques. Breathe in for 4 seconds, hold your breath and then breathe out for 7 seconds. Grounding techniques can also be helpful to lower your stress level.
Find a safe place. It is very easy to feel alone if you have OCD. It’s hard to feel that people will understand your struggles. As a result, some people feel guilt or shame because of having OCD. Reach out to a friend or a family member that you feel you can trust. The more support, the better. There are also alternatives like message board forums and OCD support groups. Counselling can offer you a space to talk about your struggles and help you gain more control of your OCD.