How to Stop OCD Rituals

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Obsessive-compulsive disorder, or OCD, is a condition that causes a pattern of persistent, unwanted thoughts or fears. In response to these obsessive thoughts, you might feel an overwhelming urge to perform certain actions, like washing your hands several times in a row, saying a word over and over, or repeatedly checking that your front door is locked. These compulsive rituals can be frustrating, embarrassing, or even debilitating, but the good news is that you can learn to manage them. [1] Work with your therapist to develop strategies for changing your thought and behavior patterns. Taking medications and making simple lifestyle changes can also help ease the symptoms that lead to ritual behaviors.

Things You Should Know

  • Work with your therapist and doctor to identify triggers and develop productive coping mechanisms that will help you avoid problematic rituals.
  • Exposure and response prevention (ERP) is the main therapeutic treatment for OCD, and it involves repeatedly exposing yourself to whatever triggers your OCD and learning how to ignore the ritual.
  • In the moment, try challenging whatever thoughts you have that are tempting you to act out the ritual, and if you can’t talk yourself out of it, distract yourself.
  • Never feel bad about completing an OCD ritual; it’s no different than someone with a skin condition itching their skin, and it isn’t a sign of weakness or failure.
  • Medication can be extremely helpful for a lot of people with OCD, but you may not need it if your rituals aren’t drastically interfering with your daily life and ERP alone is enough.
Method 1
Method 1 of 3:

Modifying Your Behavior

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    ERP is a type of cognitive behavioral therapy that is especially effective for treating OCD rituals. [2] Ask your doctor or therapist to recommend a counselor who has experience doing ERP therapy.
    • While this can be a frightening or uncomfortable process, your therapist will help guide you through it in a safe and supportive way.
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    Before you can start working on overcoming your OCD rituals, you need to identify the thoughts or fears behind them. Think about the specific thoughts or situations that tend to trigger your rituals and write them down. Include details such as how much fear or anxiety each situation or thought causes and what ritual you perform to relieve your fear. [3]
    • For example, you might write, “I worry that someone might get into my car when it’s parked on the street, so I always press the door lock button 10 times to make sure it’s locked. On a scale of 0-10, I rate my anxiety about this at 3.”
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    Once you’ve identified the main triggers for your OCD rituals, write a list ranking them by how much fear or anxiety they cause you, from mildest to most severe. This is called a “fear ladder.” You can use your ladder to set goals for yourself as you work on overcoming each ritual. [4]
    • For example, forgetting to turn off the bathroom light might be at the bottom of your fear ladder, while flying on an airplane might be at the top.
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    Consider the ritual that accompanies each fear or trigger and set a corresponding goal. As you work your way up the ladder, you will work on achieving increasingly larger or more difficult goals associated with your more severe obsessive fears or triggers. [5]
    • For example, if you’re afraid of leaving the bathroom light on, your goal might be to switch off the light and then leave the house without coming back to check that it’s turned off.
    • Eventually, you will work your way up to larger goals, such as going on a long airplane flight without performing any movement or touching rituals to calm yourself.
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    This will probably be uncomfortable or scary at first, but it’s a crucial part of learning to control your OCD rituals. Starting with the triggers that cause the smallest amount of fear or anxiety, intentionally put yourself in a situation where you normally feel the need to perform a ritual. Enter the situation with the intention of resisting your usual ritual. [6]
    • For example, walk into the bathroom and turn off the light, then walk out again.
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    You may feel an overwhelming urge to carry out the ritual, but tell yourself you are not allowed to do it. [7] Sit down and breathe deeply while you wait for the urge to pass. [8]
    • For instance, if you normally walk in and out of the bathroom 5 times to make sure the light is off, go into another room and sit down instead.
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    As you’re resisting, don’t try to ignore your feelings or distract yourself from them. Instead, make note of each feeling and allow yourself to feel it without trying to change or criticize it. [9]
    • For example, you might say to yourself, “I remember turning the light off, but I still feel worried that I left it on. I feel anxious and irritable, and my shoulders are really tense.”
    • Eventually, your feelings of anxiety should diminish. The urge to perform the ritual will pass as you fully internalize the idea that nothing catastrophic will happen if you don’t do it. This will help you learn to stop associating those fearful or anxious feelings with each trigger.
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    It will take time and practice to overcome each ritual on your list, but it’s important to pace yourself and tackle them one at a time. Practice resisting each ritual until you can comfortably do so, then move up to the next item on your ladder. [10]

    Tip: If you find any one goal too overwhelming or challenging, try breaking it up into smaller, more manageable steps. For example, if you normally have to spend 15 minutes washing your hands after using the bathroom, try cutting it down to 10 minutes, then 5, and eventually just the recommended 20-30 seconds.

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Method 2
Method 2 of 3:

Treating Your OCD with Medication

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    Antidepressant medications, such as SSRIs (selective serotonin reuptake inhibitors) and tricyclic antidepressants, can help control the obsessive thoughts that lead to ritual behaviors in OCD. [11] If behavioral therapy alone isn’t enough to help you overcome your rituals, talk to your doctor or a psychiatrist about trying one of these medications. [12]
    • Common SSRIs used to treat OCD include fluoxetine (Prozac), fluvoxamine (Luvox), paroxetine (Paxil), and sertraline (Zoloft).
    • Clomipramine (Anafranil) is a tricyclic antidepressant that is often used to treat OCD.
    • It may take 10-12 weeks before you begin noticing an improvement in your symptoms while taking these medications, so don’t be discouraged if you don’t feel a difference right away.
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    While most medications used to treat OCD are relatively safe, there are some risks. Talk to your doctor about your health history and discuss whether these medications are likely to be safe or effective for you. [13]
    • Some of these medications are not safe for teens or children under a certain age.
    • Before taking any medication, let your doctor know if you are pregnant, breastfeeding, or planning to become pregnant.
    • Common side effects of antidepressants include headaches, nausea, difficulty sleeping, and changes in your sex drive. Many of these symptoms can improve over time or if you adjust the dose of your medication.

    Warning: Some antidepressants can cause suicidal thoughts, especially in children and teens. If you have thoughts of suicide or self-harm while taking one of these medications, call emergency services or notify your doctor or therapist immediately. If you live in the U.S., you can also call the National Suicide Prevention Lifeline at 1-800-273-8255.

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    Antidepressants can interact with other medications or supplements or cause them to be less effective. If you take antidepressants for your OCD, talk to your doctor before starting any other new medications to make sure that it’s safe. [14]
    • Likewise, before you start taking an antidepressant, give your doctor a full list of any other medications you currently take, including over-the-counter medications, prescription drugs, and vitamins or supplements.
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    It can take some time and trial and error to find the right medication and dosage to treat your OCD. If you don’t feel like your medication is working well for you, talk to your doctor. They can adjust your dose or help you switch to a new medication if necessary. [15]
    • Never stop taking an antidepressant or try to adjust the dose on your own. Doing so can cause dangerous side effects or withdrawal symptoms. Your doctor can tell you how to make adjustments or taper off your medication safely.
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Method 3
Method 3 of 3:

Making Lifestyle Changes

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    Stress can make your symptoms worse, so it’s important to develop good stress-reduction skills while you’re trying to overcome OCD rituals. If you’re starting to feel tense or anxious, do things that help you feel calm and relaxed, such as: [16]
    • Meditation, yoga, or deep breathing exercises
    • Progressive muscle relaxation
    • Spending time with friends and family
    • Listening to peaceful music
    • Taking a warm bath or shower
    • Going for a walk
    • Reading or watching movies
    • Working on hobbies or creative projects
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    Exercise is a natural mood booster, and it can also help you clear your mind when you’re obsessing. Try to get at least 30 minutes of aerobic exercise on most days. [17]
    • If you don’t have time to do your exercise all in one stretch, try breaking it down into multiple 10-minute sessions.
    • As you exercise, be mindful of the movements you are doing and the sensations in your body. This can help take your focus away from your anxieties or obsessions.
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    People with OCD often have trouble getting enough sleep, which can make it harder to regulate your mood and resist ritual behaviors. To make sure you get the rest you need, plan to go to bed early enough each night so that you can get at least 7-9 hours of sleep (or 8-10 if you’re a teen). [18]
    • If you have trouble falling asleep at night, try establishing a calming bedtime routine. For example, you might take a warm bath, do some light stretches, or read for half an hour before bed.
    • Since light from screens can disrupt your sleep patterns, try to stay away from phones, tablets, computers, or TV screens for at least half an hour before bedtime.
    • Keep your room comfortable, dark, and quiet at night to help you get the best possible sleep.

    Did you know? Studies show that people with OCD who are night owls as opposed to morning people tend to experience more symptoms of anxiety, depression, and irritability. [19] If possible, avoid staying up late or doing too many activities late at night so that you can feel well-rested and alert in the morning.

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    It can be tempting to take a drink or reach for a cigarette if you’re feeling anxious or tense, but doing so can make your symptoms worse. [20] If you’re dependent on alcohol or nicotine, talk to your doctor about the best way to cut back or quit.
    • In general, it is best to avoid stimulants, since they can make feelings of fear or anxiety worse. However, there’s some evidence that caffeine can actually help reduce OCD symptoms, so don’t be afraid to have a cup of coffee in the morning! Although some studies support the use of caffeine for OCD more research needs to be done to determine whether it is effective. [21]
    • Researchers are currently studying the effects of marijuana on OCD. [22] While some people claim that marijuana can help improve the symptoms of OCD, others find that it worsens their symptoms.
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Expert Q&A

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  • Question
    What is ERP?
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York.
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Expert Answer
    ERP involves repeatedly exposing you to your major OCD triggers so that you eventually learn to let go of the obsessive thoughts and behaviors associated with each trigger.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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  • Question
    How can I stop OCD rituals without medication?
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York.
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Expert Answer
    You can try exposing yourself to your triggers and doing your best to resist your urges. This helps you grow more accustomed to your triggers so you're less likely to complete your rituals.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 0 Helpful 4
  • Question
    What treatment can I get for my OCD?
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York.
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Expert Answer
    Most commonly, you'll get prescribed an antidepressant to help prevent intrusive or repetitive thoughts.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      References

      1. ↑ https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/symptoms-causes/syc-20354432
      2. ↑ https://adaa.org/understanding-anxiety/obsessive-compulsive-disorder-ocd/touching-movement-rituals
      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/anxiety/obssessive-compulsive-disorder-ocd.htm#
      6. ↑ https://adaa.org/understanding-anxiety/obsessive-compulsive-disorder-ocd/treatments-for-ocd
      7. ↑ Padam Bhatia, MD. Board Certified Psychiatrist. Expert Interview. 3 April 2020.
      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. ↑ https://www.helpguide.org/articles/anxiety/obssessive-compulsive-disorder-ocd.htm#
      2. ↑ Padam Bhatia, MD. Board Certified Psychiatrist. Expert Interview. 3 April 2020.
      3. ↑ https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/diagnosis-treatment/drc-20354438
      4. ↑ https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/diagnosis-treatment/drc-20354438
      5. ↑ https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/diagnosis-treatment/drc-20354438
      6. ↑ https://www.nimh.nih.gov/health/publications/obsessive-compulsive-disorder-when-unwanted-thoughts-take-over
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
      9. ↑ https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm
      10. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6035014/
      11. ↑ https://adaa.org/tips
      12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6559101/
      13. ↑ https://clinicaltrials.gov/ct2/show/NCT03274440

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