Living with OCD means there are days when the weight of your thoughts can feel crushing—days when your brain is so stuck in loops that even eating a simple meal becomes exhausting because you’re counting every chew– and starting over if you lose track. On days like these, it’s easy to feel overwhelmed and unsure how to move forward.
First, know that you’re not alone. Everyone has rough days, whether they have OCD or not, and it’s okay to take it slow. The goal isn’t to push through the day as if nothing’s wrong—it’s to find ways to support yourself, take care of your needs, and keep moving at your own pace.
Here are five practical and actionable tips to help you manage a brutal OCD day.
1. Give yourself permission to take a break
OCD can make you feel like you need to be constantly managing your thoughts or staying productive to prove you’re okay. But sometimes the most compassionate thing you can do is give yourself permission to take a mental health day.
Taking a break doesn’t mean giving in to avoidance—it’s not about escaping your fears or avoiding challenges entirely. Instead, it’s about allowing yourself to take a step back and recognize when your mind and body need a moment to recharge.
“OCD says that it is bad to take a break and that we shouldn’t do that. But I want people to recognize that, yeah, we can take a break. We can deal with that. There’s nothing wrong with that,” explains Dr. Patrick McGrath, Chief Clinical Officer at NOCD.
Sometimes, taking a break might mean using a sick day at work. If you’re afraid of calling off work for mental health reasons. Dr. McGrath points out, “That’s what they’re there for. Companies didn’t just put sick days there to make it look pretty, they put them there so that people would take advantage of it and ultimately could be better at the work they do.”
Your brain needs a break from constantly fighting your own thoughts, and it’s okay to pause and just focus on feeling safe and comfortable.
2. Break tasks down to the smallest steps possible
When OCD symptoms are especially intense, even simple tasks can feel impossible. Instead of trying to tackle everything at once, break tasks down into the smallest, most manageable steps. For example:
- Instead of “getting out of bed,” start with “sit up” or “put feet on the floor.”
- Instead of “cleaning the whole kitchen,” think “wash one dish” or “wipe one surface.”
- If getting ready for the day feels impossible, aim to just wash your face and brush your teeth.
When you take it one tiny step at a time, the day becomes less overwhelming and you can build a little bit of momentum. Dr. McGrath emphasizes that even on tough days, breaking things down makes them more manageable.
Take the example of getting out of bed. If that is too hard, can you at least sit up? Once you’ve done that, what’s the next step? As humans we do everything in steps, we just don’t usually think about them. As Dr. McGrath points out, “sometimes tasks just feel overwhelming, so there’s nothing wrong with breaking them down.”
3. Let go of productivity guilt
It’s easy to feel guilty when you’re not able to accomplish what you usually would—especially when OCD makes even the smallest tasks feel monumental. Remind yourself that being productive isn’t the priority right now—getting through the day is.
If you’re feeling guilty, practice self-compassion by acknowledging your struggle:
- “It’s okay to have hard days. I’m doing the best I can.”
- “Right now, it’s okay to focus on my mental health instead of my to-do list.”
Dr. McGrath asks, “If you have compassion for other people and you would allow other people to take a break to chill out and relax, why aren’t you okay with that for yourself?”
You are allowed to prioritize your well-being over productivity, even if that means spending the day resting or doing just what you need to get by. It’s okay to take a break as long as you’re caring for yourself in the process—whether that’s nourishing your body, avoiding triggers, or giving your mind the space it needs to recharge.
4. Acknowledge discomfort
When OCD feels relentless, it might be tempting to distract yourself with comforting or grounding activities. But Dr. McGrath cautions that this can lead to relying on distraction as a safety behavior, which only reinforces the idea that you need something external to cope.
Instead, focus on acknowledging the discomfort without needing to escape it. Dr. McGrath suggests, “Acknowledge that you’re having a hard day and know that you’re going to do the thing that will be best for you, which will be to continuously make the choice to not let OCD win.”
Once you’ve made it through a difficult day, it’s okay to reward yourself for your effort and persistence. Dr. McGrath explains, “You can be proud of yourself for getting through a tough day when you really wanted to do compulsions and chose not to. Do something nice for yourself because you deserve it. You did something really tough, and you should be proud of yourself.”
By practicing acceptance rather than distraction, you’re reinforcing your ability to cope without needing to escape.
5. Reach out for support, even if it feels uncomfortable
OCD can make you feel like no one will understand you or that you shouldn’t burden anyone with your struggles. But reaching out to people you love, even just a text exchange,, can break the isolation that OCD loves to create.
It’s important to recognize the difference between connecting for support versus seeking reassurance. When reassurance-seeking becomes compulsive, it’s often driven by a need to get certainty about your fears—like asking someone repeatedly, “Do you think I’m a bad person?” or “Do you think I would actually do that?” Instead, focus on connecting just to feel supported and not alone, rather than trying to resolve your fears.
Dr. McGrath points out, “It’s good to know that people are in your corner and behind you, and that they’re there to support you. But supporting you doesn’t mean telling you that you’re going to be fine and everything’s going to be okay. Supporting you means that they’re going to cheer you on as you face your fears.”
Connecting with others doesn’t have to be a deep or vulnerable conversation every time. Just letting someone know you’re having a rough day can lighten the load a bit and remind you that you’re loved.
Bottom line
OCD can make some days feel brutal and unmanageable, but you’re not alone in this. Taking small steps, letting go of guilt, finding comfort, and allowing yourself to rest are all valid ways to cope. With time and support, you can get through even the hardest days—and it’s okay to take breaks when you need them.