How to Control OCD‐Related Habits

If you suspect you have obsessive-compulsive tendencies, you need to see a mental health provider for a thorough diagnosis. Still, there are many self-help strategies you can implement to control OCD-related habits. You can manage OCD-related behaviors by using distraction and self-soothing techniques. It may also help to uncover the underlying obsession behind these behaviors and confront your fears.

Method 1
Method 1 of 3:

Facing Your Fears

  1. [1] The process of gaining control of your OCD can be challenging. It is best to do this under the supervision of a mental health provider who has experience treating OCD and other anxiety disorders.
    • Locate a therapist in your area by asking your doctor for a referral or searching online. [2]
    • Your therapist will be able to help you better understand your specific kind of OCD so you can understand your symptoms better. The International OCD Foundation can also be a great resource to understand your specific disorder more completely. [3]
  2. OCD is usually treated with a combination of therapy and medications that help keep your anxiety under control. [4] Talk to your mental health care provider to determine which treatment approach is right for you. [5]
    • Cognitive-behavioral therapy involves identifying anxiety-provoking thoughts and challenging their validity. This type of therapy has been shown to be most effective in treating OCD. A type of CBT called exposure and response prevention is also effective. It involves gradually exposing yourself to your fears until they cause less anxiety.
    • One class of medications, serotonin reuptake inhibitors (SRIs), seems to work best in treating OCD symptoms. [6]
    • There are also natural vitamins, such as Inositol, which have been shown to reduce troubling symptoms. [7]
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  3. In addition to distracting or soothing yourself in response to OCD obsessions, it can help to resist urges for a short time. The typical scenario consists of you having obsessive thoughts that lead to you wanting to carry out compulsions, or rituals. Try to postpone your compulsions for a short period of time to get better control of these habits. [8]
    • Tell yourself you will not engage in the compulsion until 15 minutes have elapsed. In the meantime, do something to distract or soothe yourself.
    • Once the time passes, determine if you still feel the need to perform the ritual. You may find that the urge has faded.
  4. Your OCD is often exacerbated because you may desperately try to avoid your fears. You think if you don’t lock the door, someone will break in. Therefore, you constantly worry about the door being locked. Instead of avoiding, expose yourself to the situation. [9]
    • For example, focus on a worry that tends to spark OCD-related habits like forgetting to lock your door. Record yourself describing this fear in detail. Then, listen to the recording over and over again. Over time, you may find that you don’t feel as anxious when you hear the fear-inducing story.
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Method 2
Method 2 of 3:

Practicing Self-Soothing

  1. When your mind is filled with obsessive thoughts, you might notice your breath becoming labored and your heart beating fast. Box breathing is a technique developed by Navy Seals to promote relaxation and return to proper breathing. [10]
    • Sit someplace comfortable with your back against a chair or wall. Close your eyes. Inhale deeply through your nose for about 4 counts. Hold for 4 counts. Then, exhale through your mouth for 4 counts. Hold. Repeat the “box” for several cycles until you start to feel calm and in control.
  2. One helpful strategy for controlling OCD obsessions is to soothe yourself with compassionate language. Instead of using stress-inducing or belittling words, talk to yourself the way you would a friend. [11]
    • Instead of repeating “I can’t do this” or “I can’t handle this,” say things like “Relax. Just take it one step at a time.”
    • Work on developing a willingness to experience uncertainty without trying to control it. This can help you feel more at peace.
  3. It’s natural for discomfort to arise when you can’t perform your OCD rituals. Try to diffuse this by questioning yourself with the words “so what?” For example, “So what if I can’t touch the door knob, again?” Keep asking this question whenever new compulsions come up. You’ll learn that even though you feel uncomfortable, ignoring your normal rituals won’t harm you. [12]
  4. Stress can aggravate OCD symptoms. You can soothe yourself by taking time out daily to purposely relax. When you create a regimen for relaxation, you will be able to turn to these techniques in the heat of anxiety. Try out several techniques before choosing one or two to do regularly. [13]
    • Choose a time where you can practice without disruptions. Set a timer for about 10 minutes. As you develop your practice, increase your time to 20 or 30 minutes.
    • Start with deep breathing and then add in another technique like meditation, yoga, or progressive muscle relaxation. [14]
  5. Physical exercise has long been associated with decreasing stress and anxiety. Researchers say that aerobic exercises like running or swimming are especially effective at lowering tension and helping you sleep. Getting in just 10 minutes of activity can fend off anxiety symptoms and dramatically improve your mood. [15]
    • Help yourself cope with OCD-related habits by making exercise a part of your routine. Aim for at least 30 minutes on most days. If you can only squeeze in 10 minutes, however, do what you can.
  6. Oftentimes, not getting enough sleep can worsen anxiety conditions like OCD. In fact, studies show that improving your sleep hygiene can help you treat OCD, minimize a relapse of symptoms, and decrease your risk of developing comorbid conditions. [16]
    • Build better sleep habits by shutting off your electronic devices at least an hour before bed. Create a soothing ritual such as lighting a candle, completing a crossword puzzle, or listening to soft music before bed. Increase your chances of getting quality sleep by avoiding caffeine and alcohol.
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Method 3
Method 3 of 3:

Using Distraction

  1. Refocusing your attention on something that doesn’t provoke anxiety can help you control OCD behaviors. It can be even more helpful if your choice of distraction has an added element of accountability. Therefore, try to reach out to others when you are overcome with OCD obsessions. [17]
    • Call a good friend and say, “I need a distraction. Tell me about your day.” Or, say, “Tell me a funny story.”
    • If you have immediate access to others, get out of your current environment and do something fun. See a movie at the theater with your sister. Go bike-riding with a friend.
  2. Working with your hands offers a valuable and productive way to distract yourself from obsessive-compulsive habits. Plus, creativity can serve as a form of therapy in many ways, helping you release negative emotions. [18]
    • Gather some supplies and paint. Work on a knitting project. Write a poem or a song. Or, just grab some color pencils and complete a few pages in a coloring book.
  3. Another way to distract yourself is by engaging your brain in a complex puzzle or game. You can complete Sudoku, crossword, or word-find puzzles. Or, you might challenge a friend to a video or board game competition. [19]
  4. A book offers a wonderful way to escape from your own reality for a short time. This works best for fiction books in which you can get temporarily lost in a world other than your own. Avoid any books with heavy topics or subjects that make you dwell on your OCD.
    • If you find yourself obsessing, set a timer and read for 20 to 30 minutes.
  5. If you have a favorite TV show or movie, watch it to distract yourself from obsessive thoughts. Becoming enthralled in an engaging show can be a form of relaxation. Plus, it helps you take your mind off what’s causing you to feel anxious or worried. [20]
  6. Music can make you feel happy and sweep away negative or compulsive thoughts. Engage yourself and dance to the beat if you’re having a hard day. Music can serve as an effective reset button for your thoughts.
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      References

      1. ↑ Padam Bhatia, MD. Board Certified Psychiatrist. Expert Interview. 3 April 2020.
      2. ↑ https://www.nimh.nih.gov/health/topics/obsessive-compulsive-disorder-ocd/index.shtml?utm_content=buffer69236&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer
      3. ↑ https://iocdf.org/
      4. ↑ Padam Bhatia, MD. Board Certified Psychiatrist. Expert Interview. 3 April 2020.
      5. ↑ https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/diagnosis-treatment/drc-20354438
      6. ↑ https://iocdf.org/about-ocd/treatment/
      7. ↑ https://www.ncbi.nlm.nih.gov/pubmed/9169302
      8. ↑ https://www.helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm
      9. ↑ https://www.helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm
      1. ↑ http://boxlifemagazine.com/the-benefits-of-box-breathing/
      2. ↑ https://psychcentral.com/blog/archives/2015/04/12/5-tips-to-improve-your-self-talk/
      3. ↑ https://www.helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm
      4. ↑ https://www.helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm
      5. ↑ https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
      6. ↑ https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
      7. ↑ https://www.ncbi.nlm.nih.gov/pubmed/23499210
      8. ↑ https://www.cambridge.org/core/journals/behavioural-and-cognitive-psychotherapy/article/social-support-and-treatment-outcome-of-obsessive-compulsive-disorder-at-9month-followup/48CCF5D2B754156DE2ACB74DCA48388B
      9. ↑ https://healthcare.utah.edu/patient-stories/stories/clark.php#.WPekrUXyvcc
      10. ↑ https://www.helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm
      11. ↑ https://www.psychologytoday.com/blog/triggered/201309/distraction-how-occasional-escapism-can-help-ocd

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