How To Stop OCD: Effective Tips For Managing Life With OCD (Obsessive Compulsive Disorder)
As you may already know, Obsessive Compulsive Disorder (OCD) is an anxiety disorder that causes sufferers to have obsessive and consuming thoughts which motivate them to carry out a number of different compulsive behaviors or rituals. While it is normal for everyone to worry in some capacity, those who suffer from OCD are often so overcome by their obsessive and worrisome thoughts that it actually interferes with their daily life. For a person with OCD, the rituals or compulsive behaviors that they feel are necessary are essentially a result of such obsessive thoughts.
For example, a person with OCD who has a fearful obsession with contamination or the transmission of germs may feel compelled to repeatedly wash their hands throughout the day, oftentimes in intervals of only a few minutes. By performing this ritual of continuous and excessive hand washing, their obsession with germs subsides partially for a brief period of time. When you stop to think about this, there is some logic behind the concept of avoiding germs by frequent hand washing. However, most people are aware that common contact with everyday objects will usually not harm you, since germs are present everywhere. An OCD sufferer may also avoid touching certain objects that they think of as “dirty” or “unclean” and may be greatly distressed in any situation in which contact with such objects is unavoidable.
Seeking the help of a psychologist is the first and most important step to take for someone with OCD. There are various available methods of therapy used to treat OCD patients, one of the most popular being cognitive behavioral therapy. However, there are also many practical techniques that you can start using today that will effectively help reduce the symptoms of your OCD. Don’t underestimate these treatment options, as they can make a significant difference in your day-to-day life, as you learn to manage your OCD in more healthy ways.
- Do your research about OCD - This may seem like an odd tip, but you should take it seriously. Being as informed as possible is actually very helpful knowledge when trying to cope with your symptoms. The more you research and understand the disorder, the better you will comprehend the many ways in which you can help to treat it and reduce your symptoms.
- Try Natural Remedies - Your doctor may prescribe you antidepressants to help treat your OCD, as this is a common practice. These work well for some patients, though the symptoms typically return immediately if the patient stops taking the medication at any point in time. One possible alternative may be to try a herbal or other natural remedy to treat your OCD symptoms. St. John’s Wort is one popular choice that has helped many people suffering from OCD to live more comfortably. Just remember that you should always contact your doctor and find out if it’s safe for you to start an herbal medication, since they can have harmful interactions when taken with certain other prescription drugs.
- Find a Support Group - This idea is not for everyone, but a support group offers some incredibly useful resources for some people suffering from OCD. Hopefully you have a strong support system within your family and relationships, but for those surrounded by people who generally do not understand what you’re experiencing, a support group may be exactly what you need. Find out what is available in your area and simply go to a meeting or two, just to see what the atmosphere is like. It’s important that you find a group that makes you feel comfortable, otherwise it won’t be very helpful. Look for a group of people who are friendly and welcoming, somewhere that you feel like you are able to share and listen without any anxiety.
- Deep Breathing Exercises - Also known as “belly breathing” or “abdominal breathing,” these exercises can help to calm, soothe, relax and treat your OCD. You probably already know that stress has tons of negative effects on the body, but did you know that it actually affects the way you breathe? People experiencing stress tend to take much more shallow breaths from the chest, which reduces the amount of oxygen and high levels of carbon dioxide in their blood cells. In turn, these cause an increase in heart rate, dizziness and muscle tension – all of which contribute to the onset of a panic or anxiety attack.
- Progressive Muscle Relaxation - This is another great relaxation technique and can be used in combination with deep breathing exercises. You may want to add it to your breathing treatment sessions after you’ve tried them a few times. Progressive muscle relaxation is quite simple and essentially requires you to tense up a group of muscles for a certain amount of time and then releasing them and allowing them to relax. This can be applied to just about any part of the body. A common practice is to tense your muscles as you inhale during your deep breathing exercise, hold the breath and tense your muscles for 10-20 seconds, then relax the muscles as you exhale. To get the maximum benefits of progressive muscle relaxation, tense and relax each muscle group twice per session.
- Mindfulness and Meditation - Mindfulness basically means that you are living in the present moment, allowing you to be aware of things without relating them to a past or present worry or concern and without judging any thought you may have. One way to achieve this state is meditation, although any relaxation technique that works for you is what you should use. If you choose to integrate this technique with your progressive muscle relaxation or breathing exercises, try to focus on each part of the body as you breath, tense and relax, without having thoughts about whether the sensations are good or bad. Another helpful way to implement mindfulness is to let your worrisome thoughts and concerns pass through your mind without trying to attach them to thoughts of what may happen in the future, or anything else that is likely outside of your control. Resist the urge to relate the obsessive thoughts to any part of your life, and instead simply allow the thoughts to pass through as if you were an observer.
- Exercise - Some newer studies on the effectiveness of exercise to treat OCD symptoms have yielded promising results. You probably already know how beneficial exercise is on the body and health as a whole, but you may be surprised to find how much of a difference it can make in dealing with OCD. Exercise helps to release endorphins, which are conducive to positive thoughts and feelings.
There are several additional methods to treat OCD naturally. Some other similar treatments include yoga, massage therapy, and guided imagery or visualization. The common theme to all of these is relaxation and stress management, since these are among the most important symptoms for OCD patients. Keep in mind that learning to effectively manage your stress levels, and finding healthy ways to cope with your disorder should be your main goals. Being aware of these things will make it much easier to recognize your symptoms when you begin experiencing obsessive thoughts or compulsions, and practicing these techniques will make you prepared for dealing with them when they show up.
How To Overcome OCD On Your Own
Getting rid of Your OCD calls for expertise as well as dedicated focus on methods that actually work to stop the PATTERN that triggers the disorder, not just the SYMPTOMS that come about…
