5 Ways to Treat OCD

by Katherine Pica LCSW

OCD can be a very overwhelming and a tiring struggle. Whether you struggle with compulsive actions or obsessive thoughts, it can feel like you’re on a hamster wheel that just won’t stop. The good news is there are steps you can take to loosen the grip OCD has on you. Here are 5 ways to treat OCD.

1. Find a Support System

OCD symptoms can cause you to isolate yourself, even from friends, family, and loved ones. The isolation can cause your OCD symptoms to worsen. It may seem daunting at first, but talking about what you’re going through and the symptoms you’re dealing with can be beneficial.

Prioritize spending time with people who care about you and support you. Just ensure you’re not relying too much on their approval or reassurance. This can be another indicator of a repetitive pattern or compulsions in those with OCD. Seeking support from loved ones is perfectly fine; you just can’t let it get in the way of your sense of independence.

2. Manage Your Stress

Managing stress may seem like something that is way easier said than done. If possible, try to eliminate any situations in your life that bring you stress. OCD symptoms can worsen with stress, so it’s best to have a plan in place for when you may be experiencing stressful situations in your life. 

3. Prioritize Your Diet, Exercise, and Sleep

Taking care of yourself from the inside out greatly affects your overall health and wellness. The mind-body connection is powerful. Your body won’t be able to function if you’re not fueling your body properly or getting enough rest and recovery each day properly. When you’re healthy from the inside out, your body is better equipped and prepared to fight any battles you may face. When you eat well, you feel well. 

Exercise is a great way to help manage OCD, stress, and anxiety symptoms. Exercise is so beneficial for your overall mental health.   Exercising can help shift your mindset and help channel any negative thoughts into your workout. Try walking outside, riding your bike, attending a workout class, or running on a treadmill. You don’t have to become a bodybuilder or a marathoner for it to count as exercise. It can be as simple as moving your body for at least 30 minutes daily.

In addition to nutrition and exercise, sleep is equally important. Your body and mind need time to rest and recover each day. Unfortunately, symptoms can cause you to have issues falling or staying asleep. Luckily, you can try to create a schedule or a routine to get better sleep. Make sleep a priority.  Create a sleep schedule and avoid any screens at least an hour before bed. These actions can help your mind and body realize it’s time for bed and get you in the right state of mind to relax and fall asleep easier at night.

4. Practice Mindfulness

Practicing mindfulness can be a great way to bring yourself back to the present moment to not pay as much attention to intrusive thoughts you may be dealing with. Many people are often consumed with thoughts of the past or future and don’t stay present in their day-to-day lives. When focusing on intrusive thoughts you are not tuning into the present moment.

Practicing mindfulness breathing exercises helps to train your brain to let go of the thoughts.  Mindfulness teaches us not to push away thoughts but accept and not judge them.    It teaches us to not attach and fuse with intrusive thoughts.  It teaches us to allow them to be there , not to push them away.  By doing this this helps us change our relationship with thoughts.  In OCD therapy we practice this too.  We practice working on allowing the thoughts to be there but focusing our attention and engagement the moment.  

You can practice mindfulness at any time or in any place.  Mindfulness is best practiced regularly not necessarily in response to Anxiety but rather a skill practiced  and cultivated daily.  All you have to do is work towards allowing the thoughts to be there but then refocusing on the present moment or maybe your breath. Try to observe your breathing, thoughts, feelings, and emotions right now. Find a way to practice mindfulness like meditation, yoga, or something else that works for you.

5. Work with an OCD therapist - San Diego

Managing OCD is possible, but it can be easier with the help of a specialized OCD therapist. A therapist can give you the tools you need to better manage any symptoms you’re dealing with. Reach out today to schedule a free 15-minute consultation.