OCD Flareup: Why Do Symptoms Suddenly Get Worse?
OCD symptoms can come and go throughout your lifetime. Although the disorder is chronic, obsessions can quiet down or become louder at different times. You may have been doing fewer compulsions and all of a sudden feel the need to do many more. It can be tricky to figure out the reasons why this happens, but the most important piece is knowing what to do when flare-ups occur.
What does an OCD flare-up look like?
A flare-up of OCD might include more frequent or intense intrusive thoughts. This can lead to an increase in anxiety or distressing emotions which then results in the need to do compulsions. You may have a harder time resisting rituals or managing distress. Moments where you were doing better can feel out of reach. It is important to remember that a flare-up does not mean you’re going backwards, it just means things are harder right now.
Why does OCD get worse?
There are many reasons why OCD symptoms get worse; some might be specific to you, and some are common across many with OCD. Knowing what impacts you can help you be prepared when flare-ups happen. Some common triggers can be general life stressors or changes, health concerns, a setback in a comorbid disorder, among others.
OCD triggers can also be specific to your subtype. For example, your family has planned a vacation and you experience an uptick in symptoms the weeks leading up to it. You might engage in more rumination as you figure out how you will manage contamination fears while flying on a plane and staying in a hotel. Or maybe you experience relationship OCD and your partner initiated a tough conversation with you. Though their intentions were to resolve a disagreement, you might perceive it as the relationship being over. This could lead to seeking reassurance or wanting to avoid your partner until you figure it out. Or it could be as simple as seeing a car accident on the news and now feeling that you have to drive more carefully.
OCD symptoms can also increase for no apparent reason. Regardless of the cause, remember that the distress you feel might not last as long as you think.
How long does an OCD episode last?
The length of an episode varies from one individual to the next. Sometimes a flare-up lasts a few hours, weeks, or even longer. One of the biggest factors that impacts how long an episode lasts is doing compulsions. Compulsions, even mental ones, can make intrusive thoughts stick more strongly in your mind. They can be time-consuming and can make what was once a distressing thought into a bigger issue. Pulling back on compulsions may cause temporary anxiety, but will decrease the length of an episode in the long-run. Using tools to cope with anxiety are more helpful. Having strategies that can help you manage OCD symptoms can make a flare-up shorter and more manageable.
What can help during an OCD episode?
Acceptance
A first step that sounds intuitive, but can feel tough, is accepting where you are at. Pushing feelings away, figuring out why it happened, or being upset at yourself can make discomfort last longer. Acceptance doesn’t mean accepting your thoughts as truth, it just means sitting with the fact that things are hard right now. It won’t always be this hard, but ups and downs are a normal part of life and of having OCD. Once you see the situation for what it is, it may be easier to move forward.
Staying consistent with ERP therapy for OCD
The days that you’re struggling to stay afloat may not be the days to tackle your biggest exposures. But that doesn’t have to mean setting treatment aside until you feel better. Oftentimes, doing small exposures with ERP teaches you that you can still handle them, even when things are tough. Think about fears that feel more manageable to work on and break them down step by step. Your commitment to ERP can break OCD’s cycle in a way that avoidance or other compulsions cannot.
What type of coping skills work for OCD?
Leaning on ERP tools can help you manage OCD and anxiety related to obsessions. Figure out what works best for you and remind yourself to use them when things are hard. This could be relaxation techniques, like meditation or breathing exercises. This might also be shifting the way you respond to your thoughts. For example, instead of trying to prove the thought wrong, acknowledge that it is just a thought; the consequence may or may not happen. Another important tool is keeping structure in your life. Having a consistent balance between responsibilities, friendships, and doing things that bring you joy can give you more to focus on outside of OCD.
Self Care for OCD
During a flare-up, it can be easy to neglect basic needs like sleep, nutrition, and exercise. More of your time might be taken up by compulsions and you might lack the motivation to stay on track. It is especially important to take care of yourself when you are having hard days. Eating well, moving your body, and getting enough sleep can improve how you feel mentally and physically. Sometimes, when any of these three things are off balance, it can make you more vulnerable to a flare-up. Making your health a priority can put you in a better position to get through an episode of OCD.
Reaching out for OCD therapy
You don’t have to be the only one getting yourself through a rough patch. If you have trusted family or friends, reach out and let them know what’s going on. You may have tried the tools above and don’t feel like you’re making any progress. If you feel stuck in a flare-up of OCD, meeting with an OCD therapist can help target what’s keeping you there. You deserve to feel supported in your efforts to get through a tough episode. OCD therapy can help you take your life back.
How can therapy at Resilience Counseling San Diego, CA help with OCD?
At Resilience Counseling, our team of OCD therapists work with clients to overcome OCD at all stages of their journey. Whether you have just begun to recognize symptoms or have experienced them for a while, our team is committed to helping you. Our compassionate OCD therapists specialize in Exposure and Response Prevention (ERP), the gold standard treatment. Our team is motivated to help you develop tools, face fears, and manage uncertainty. We understand how challenging a tough episode or flare-up can be, and want to meet you where you are during treatment.
Our OCD therapists carry the goal of guiding you towards a life that you value. Through building skills for managing anxiety and resisting compulsions, you can experience more moments of relief and enjoyment. If you are ready to take the first step, we’d love to connect with you. Book a free consultation today to see how you can get started.
Katherine Pica, OCD Therapist, Clinical Director - San Diego, CA
I founded Resilience Counseling to provide evidence-based treatment for individuals struggling with OCD, anxiety, and trauma. Since beginning my clinical work in 2007, I have spent more than 19 years helping clients overcome their struggles and get their lives back.
At Resilience Counseling, I lead a team of OCD therapists who are trained in Exposure and Response Prevention. I provide supervision and ongoing training to our clinicians to ensure that the care we offer is grounded in the most effective approaches for treating OCD and related disorders.
Here at Resilience Counseling, we are committed to serving children, teens, and adults who are navigating OCD, anxiety, and trauma. My goal in building Resilience Counseling has always been to create a place where clients have compassionate, evidence-based care.
In addition to my clinical work, I serve on the San Diego committee for OCD SoCal, where I work to increase community awareness, education, and support for individuals and families affected by OCD.
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The information shared on this website is intended for general educational purposes and does not replace professional medical or mental health advice, diagnosis, or treatment. Always seek guidance from a qualified healthcare provider regarding any medical or mental health concerns. Do not postpone or avoid professional care based on information found here. If you believe you are experiencing a medical emergency, contact your doctor, call 911, or reach out to your local emergency number immediately.
