Regaining Control: 5 Tips to Calm Obsessive OCD Thoughts
by Katherine Pica LCSW
Did you remember to turn off the space heater? Was the front door locked before you left? Did you reply to that email before you left work for the day? Was the garage door closed? Did you leave the oven on?
If thoughts like the ones listed above keep you up at night, you may be experiencing symptoms of Obsessive-Compulsive Disorder, OCD.
It’s time to regain control. Here are 5 tips to calm those obsessive OCD thoughts.
1. Stay Present
Try to ground yourself in the present moment. OCD thoughts can make you spend a lot of your time in your head living in the past or obsessing over the future.
I know, I know. You’re probably thinking, ‘How the heck do I keep myself from thinking about the past or future?’ we hear you, and we’re here to help. The answer is that this does take practice and learning so we start to approach this step by step.
The first step is to try a grounding technique like meditation or deep breathing. Breathing techniques for OCD can help train the mind to stay in the present moment. When an OCD thought comes up you turn your attention back to your breath. The goal in mindfulness skills is not to have a clear or blank mind but it is to practice shifting your attention away from the obsessive thought and back to your breath and present moment. You can start with breathing exercises. There are many different types of meditation and deep breathing techniques, so you can try a bunch of different ones to find out which one works best for you.
For now, try this out:
Sit in a comfortable, upright position.
Inhale for 4 seconds.
Exhale for 7 seconds.
Repeat for a few minutes.
2. Go for a Walk Outside
Exercise is proven to help boost your mental health. Plus, a change of scenery can do wonders for you. Go for a walk outside and enjoy nature and the outdoors. Getting your body moving and being outside will not only put you in a better mood, but it will also help take your mind off of those OCD and obsessive thoughts.
3. Practice self-compassion
So often as an OCD therapist I hear so many really struggling with self kindness. We as humans really tend to be hard on ourselves; however, for the OCD sufferer, this harshness just makes everything so much worse. In OCD treatment, we start to acknowledge that we are really going through a hard time and start to learn to take steps to be kind to ourselves, and our overall mood can really improve. How can we work towards self compassion? When we hear that critical voice, we can pause and say this is really hard right now. Self compassion takes practice and working toward being kinder towards ourselves in a great step in OCD treatment
4. Practice Mindfulness Techniques
When working with OCD we want to learn to allow the obsession to be there and still be able to continue to act as if they are not. What does that mean? OCD feels so strong? But can you work on shifting your attention elsewhere? Yes, the OCD obsession will still be there but you can learn to gently shift your focus elsewhere. As an OCD therapist, when I work with clients for OCD treatment, we always learn mindfulness skills.
5. Seek Treatment from an OCD therapist
OCD is very difficult to navigate because it causes intrusive, often unpleasant, unwanted thoughts. Even if these thoughts feel out of your control at times there really is hope. You may feel ashamed or even embarrassed about them. Finding a therapist who understands and specializes in OCD treatment is so important. I am an OCD therapist who provides a safe, non-judgmental space where you can share and explore your thoughts and behaviors. I’ve heard it all—nothing will shock me. My clients often feel freed from the heavy burden of their thoughts after hearing that I understand what they are going through. And after hearing what they are struggling with is part of the OCD process and there is hope and treatment available.
Learn how to find OCD treatment near me
In the first few sessions of OCD therapy at Resilience Counseling, we focus on getting to know you and creating a comfortable, supportive working relationship. We take time to understand your unique experience with OCD, including how symptoms show up in daily life and what you have already tried. This early phase helps build trust while setting a strong foundation for treatment.
As part of therapy, we complete a thorough assessment to ensure an accurate diagnosis and develop a treatment plan tailored to your needs. At Resilience Counseling, we use Exposure and Response Prevention, ERP, which is considered the gold standard for OCD treatment. ERP helps you learn how to respond differently to intrusive thoughts and reduce compulsive behaviors over time.
Throughout OCD treatment, your OCD therapist will work with you to identify your goals and what you want to accomplish in therapy. There is real hope in seeking OCD treatment, and we have helped many clients loosen OCD’s grip and reclaim their lives. With consistent support and evidence based care, meaningful change is possible.
Author Bio: Katherine Pica OCD Therapy - San Diego, CA
Katherine Pica, LCSW is the Founder, Clinical Director, and Practice Owner of Resilience Counseling. She oversees and supervises the clinical team, bringing 19 years of experience in mental health treatment to her work. Katherine is trained in ERP for OCD and leads a team of OCD therapists who specialize in OCD care. Services are available in person in San Diego, CA and virtually throughout California. Reach out today to take the next step toward getting support.
OCD therapy as well as other treatments
San Diego, CA - based office
Disclaimer: The information provided is for general educational purposes only and is not intended to replace professional medical or mental health advice, diagnosis, or treatment. Always consult with a physician or other qualified healthcare provider regarding any questions or concerns about a mental health or medical condition. Do not ignore or delay seeking professional care because of information found on the Resilience Counseling website. If you believe you may be experiencing a medical emergency, contact your doctor, call 911, or reach out to your local emergency number immediately.
