The best lifestyle changes for people with OCD

Living with OCD can be challenging, and while exposure and response prevention therapy (ERP)  is the best form of treatment, many people wonder what they can do between sessions to support their progress and make therapy as effective as possible. While lifestyle changes won’t treat OCD on their own, they can help reduce stress, improve overall well-being, and create an environment that reinforces the benefits of therapy. Making small, intentional adjustments can help you feel more balanced and better equipped to navigate life with OCD.

Here are some of the best lifestyle adjustments you can make as someone with OCD:

1. Limit doom scrolling and social media use

Constantly scrolling through social media or repeatedly checking certain accounts for validation can make OCD symptoms worse. Seeking reassurance online may seem helpful at the moment, but it can lead to more anxiety, especially when the information isn’t reliable. Tracie Ibrahim, Chief Compliance Officer and therapist at NOCD, explains that scrolling can be multiple compulsions wrapped in one—checking, researching, and seeking reassurance.

“One of the worst parts is you see a bunch of things, and most of them aren’t true or factual,” Ibrahim explains. “You’re basically gaslighting yourself, fueling up at the OCD gas station. Until you stop, you’re making it worse and more intense.”

Additionally, the content you consume can have a lasting impact. “Once you see something online—whether it’s true or not—you can’t unsee it,” Tracie warns. This is why mindful and intentional social media use is essential. Being aware of the type of content you engage with and limiting exposure to distressing or unreliable sources can help prevent unnecessary anxiety and obsessive spirals.

2. Prioritize sleep hygiene

Lack of sleep can make OCD symptoms worse. “With every single mental illness, getting adequate sleep is part of your wellness plan because it’s restorative,” Ibrahim explains. “People are always shocked when they finally stop staying up late doom scrolling and start getting enough sleep—they feel less triggered during the day.”

To improve sleep hygiene, Ibrahim recommends you:

• Set a consistent bedtime within a one-hour window.
• Create a calming pre-sleep routine to signal to your brain that it’s time to wind down.
• Avoid eating two hours before bed so your body isn’t actively digesting food.
• Reduce screen time an hour before sleep.
• Keep your phone out of the bedroom or place it across the room while you sleep.
• Use dim lighting in the evening to prepare your body for rest.

3. Exercise regularly and maintain proper nutrition

Your body and mind are connected, and how you fuel yourself matters. “Your body is like your vehicle—it requires the right fuel,” Ibrahim says. “Caffeine, for example, can rev up anxiety, making OCD symptoms worse.” This means it is essential to be aware of what foods you are putting in your body and how they affect your wellbeing, both physically and mentally. One of the most common nutrition tips for people with OCD is to avoid or limit caffeine, sugar, and alcohol, as they can increase anxiety which can in turn affect your OCD. 

Exercise also plays a crucial role in mental health. “When you exercise, you increase certain hormones and chemicals in your brain that actually help improve your mood,” Ibrahim explains. It doesn’t have to be intense—any movement that feels good for your body can help reduce stress and anxiety.

4. Build a supportive community

OCD can be isolating, leading people to withdraw from activities they once loved. “People start avoiding things that trigger them, which often includes things they enjoy—whether it’s their own kids, family, friends, or hobbies,” Tracie shares.

Having a support system, even if it’s just one person who understands your OCD, can make a significant difference. “It doesn’t mean you need a football team, but having someone to connect with helps prevent isolation,” she says. Joining OCD support groups or online communities can also be incredibly beneficial.

5. Practice mindfulness in daily life

Mindfulness can be a valuable tool for managing OCD—not in the sense of meditation, but in learning to be present and aware without judgment. OCD often pulls people into cycles of rumination and worry about the past or future, making it difficult to stay grounded in the present moment.

Practicing mindfulness means noticing thoughts, emotions, and physical sensations as they come up without immediately reacting to them. It allows you to recognize intrusive thoughts for what they are—just thoughts—rather than something that needs to be solved or acted upon..

Mindfulness can be practiced in everyday moments, like paying attention to the sensations of walking, eating, or even washing your hands. The key is to focus on what you are doing in the present rather than getting caught up in anxious thinking. By fostering mindfulness, you can create a healthier relationship with your thoughts and emotions, making it easier to manage OCD symptoms over time.

The bottom line

While ERP therapy is the most effective way to treat OCD, certain lifestyle changes can support your mental health and help you feel more balanced. Limiting compulsive behaviors like doom scrolling, getting quality sleep, exercising, eating well, and building a support system are all ways to create an environment that promotes healing.

By making these small but meaningful changes, you can set yourself up for better OCD management and a more fulfilling life.