While there is no cure for obsessive-compulsive disorder, exposure response and prevention (ERP) therapy—a form of cognitive behavioral therapy (CBT) designed specifically for OCD—can help you learn to better manage the condition. Lifestyle adjustments and self-care routines can help you feel relief.
Obsessive-compulsive disorder (OCD) is a mental health condition characterized by recurring and intrusive thoughts, sensations, images, feelings, or urges (obsessions) and repetitive behaviors (compulsions), performed in an attempt to get quick relief. OCD symptoms can cause significant distress, interfere with daily life, and may feel difficult to break free from.
Luckily, effective treatment for OCD exists, alongside lifestyle adjustments that can help reduce distress. Read on for 18 tips for managing OCD—from treatment strategies to everyday advice for living with the condition.
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18 ways to manage OCD
1. Remember that OCD isn’t curable, but is highly treatable
OCD is chronic, which means it is a lifelong condition—but, you can feel relief from symptoms over time. Diagnosis is the first step toward treatment. That being said, OCD is often misdiagnosed, so going to a healthcare provider who specializes in OCD is important for accessing comprehensive care.
2. Know that not all therapies are created equal
The most effective OCD treatment is exposure and response prevention (ERP) therapy, which “teaches people how to live with the thoughts popping into their head, without trying to manage them,” says Dr. Patrick McGrath, PhD and Chief Clinical Officer at NOCD. A therapist specializing in ERP will be your guide as you gradually and intentionally expose yourself to fears, and practice resisting compulsions. ERP prevention techniques like learning to sit with uncertainty can help you alleviate the distress caused by obsessions.
Talk therapies are not the recommended treatment path for OCD. In fact, these therapeutic approaches can worsen your obsessions and compulsions. “Many talk therapists try to rationalize intrusive thoughts or compulsion,’” says Dr. McGrath. But, this approach can offer unintentional reassurance that keeps people locked in the OCD cycle.
3. Don’t be afraid to confront your fears
Your first response to distressing thoughts may be to try to neutralize negative feelings by engaging in a compulsion, but it’s much more productive to address fears head-on, according to Dr. McGrath. “You have to tell yourself, ‘OCD is sending me a lot of false messages, but has no proof. This fear is not actually true or real,’” he says. Your ERP therapist will guide you through exposure exercises where you’ll confront these fears and learn new, healthier responses.
4. Speak up if you don’t feel ready to try an ERP exercise
Like any therapy, ERP can have its challenges. There may be instances where you don’t feel comfortable trying a new exercise, and that’s okay. Share your concerns with your therapist, as they can suggest alternative exercises, or slow down the pace of your exposures.
5. Remember that OCD is a cycle
The cycle of OCD consists of four stages: obsession, distress, compulsion, and temporary relief. By performing a compulsion, you give your intrusive thoughts power, and reinforce the idea that repetitive behaviors can help. “Compulsions confirm that the best way to overcome discomfort is to do a compulsion, and therefore it strengthens the chance of a compulsion happening again,” says Dr. McGrath.
6. Don’t rely on reassurance
You might feel the need for constant reassurance from people around you. Unfortunately, reassurance-seeking is a common compulsion that can reinforce your intrusive thoughts. “You can get really addicted to reassurance because it feels so good to be told you’re going to be okay,” says Dr. McGrath.
It can give you a quick buzz, but it doesn’t truly fulfill anything.”
Dr. Patrick McGrath
7. Don’t suppress intrusive thoughts
When an intrusive thought emerges, you might try to suppress it. “Some people will hit themselves every time they have a thought,” says Dr. McGrath. “Others will do very quick mental compulsions to try to neutralize it.”
Doing this only feeds your OCD, however. Research suggests that the harder you try to remove something from your mind, the more likely it is to return. The best way forward? Allow your thoughts to exist and try to move through the negative feelings they provoke.
8. Accept that you’ll never find 100% certainty—and that’s OK
OCD is sometimes called the “doubting disorder,” because obsessions foster doubts. Maybe you doubt who you really are as a person, whether you can trust yourself around others, or whether your friendships will last. This doubt can fuel compulsive behaviors. The solution is accepting uncertainty, something you can learn to do through ERP exercises aimed at helping you sit with discomfort—rather than immediately reacting.
9. Accept that your symptoms may change over time
It’s common to wonder why your OCD keeps switching themes. NOCD therapist Stacy Quick, LPC, notes that when she was a child, her OCD focused on fears of being immoral, but shifted to contamination concerns when she got older. “It wasn’t even as though the original theme would just disappear; it would just become quieter. This allowed for a different obsession to make itself known.” Simply being aware of this phenomenon can help you acknowledge shifts in your symptoms, with less panic.
10. Remember that setbacks are temporary
You can be doing all the right things to manage your OCD, only to experience a stressful event that exacerbates your symptoms. Accepting that these sorts of setbacks are inevitable, but temporary, is important for managing the condition. According to Dr. McGrath, it’s important to understand that therapy is usually not a one-and-done solution: “You don’t do a few therapy sessions, and you’re cured.” If you experience a relapse in symptoms, stay calm, and reach out for support.
11. Be patient with your progress
Being realistic about how long it takes for ERP to be effective can keep you from feeling defeated. “On average, people receiving ERP, virtually, require around two months of treatment to achieve clinically significant results,” says Dr. McGrath. “Many people feel better even more quickly—and some may need a little longer.” No matter how long it takes, it’s always worth it to invest time in treatment. You deserve to get your life back from OCD.
12. Reward yourself when you don’t give in to a compulsion
When you start to see progress, consider treating yourself to something special. ERP therapy can be tough, and small rewards can help reinforce the idea that you’re doing the right thing by embarking on this challenge.
13. Use external motivators (when they help)
Negative self-talk doesn’t work, but some people find it helpful to add external motivation. “I had one patient who was really mad about the fact that she was still doing compulsions, so we added a cost,” says Dr. McGrath. If Dr. McGrath’s patient performed a certain number of compulsions in a week, she had to donate a quarter to a charity she didn’t support. This helped motivate her to resist compulsions.
14. Educate yourself on the role of medication in treatment
Many people can improve with ERP therapy alone. However, medication can be a helpful tool, and research has found SSRIs can reduce the severity of OCD symptoms. This can make it easier to work your way through ERP therapy. As with any medication, educate yourself on the side effects and speak to a provider if you have any concerns.
15. Consider your mental and physical health
Lifestyle adjustments aren’t a replacement for ERP therapy or medication, but they can help with your treatment journey:
- Regular physical exercise is a powerful way to reduce stress.
- Mindfulness practices, like meditation and yoga, can help you focus on the present moment—rather than a feared future outcome.
- Regular, balanced meals can help ensure you have the energy necessary to embark on ERP exercises.
- A consistent sleep routine of at least seven to nine hours per night can help regulate mood, reducing the impact of symptoms.
16. Lean on your support system
Support from friends and family can help complement treatment, and prevent isolation—a common experience for people with OCD. Telling a trusted loved one about what you’re grappling with doesn’t have to mean unleashing every thought, impulse, or urge you experience. It opens the door for dialogues, and gives others the opportunity to offer support.
17. Join an OCD support group
Sometimes it’s helpful to talk to others who are also dealing with OCD. Joining a virtual or in-person community designed for people with OCD can provide a safe space for you to share your experiences and learn how others have managed their condition.
18. Don’t delay treatment
While OCD symptoms often first appear during adolescence or young adulthood, it can take an average of 14 to 17 years to be diagnosed and begin treatment. Untreated, OCD symptoms can worsen over time.
Know that it is never too late to start learning how to manage your OCD. “Treatment is always available,” Dr. McGrath says. “I’ve successfully treated people in their 80s who came to therapy for the first time. But, if you want to live the life you want and not the life OCD wants, go to therapy as soon as you can.”
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Bottom line
OCD is a lifelong condition; even when you make improvements, your OCD won’t go away forever. But, you can learn to better manage symptoms through ERP therapy, medication, awareness, lifestyle adjustments, and support from friends and family. Living with OCD can be tough, but relief is within reach.
Key Takeaways
- OCD is a chronic mental health condition that is treatable with ERP therapy and medication.
- You can best manage OCD by facing fears head on, resisting compulsions, and reducing outside stress.
- Progress is not always linear; be patient with yourself.
- Peer groups, support from loved ones, and rewarding yourself for small victories can ease your treatment journey.