- Date posted
- 1y
Strategies to manage OCD
Hey everyone, I’m still pretty new to OCD and was wondering if anyone has any strategies that help reduce OCD symptoms that are not compulsive.
Hey everyone, I’m still pretty new to OCD and was wondering if anyone has any strategies that help reduce OCD symptoms that are not compulsive.
Hey, glad you're here, there is a ton of great info here as well as on NOCD's YouTube channel. What helped me initially, and still today, is I pay attention to my behavior. Am I in my head trying to figure something out, solve a problem, make my self feel better or certain? If I am, I label it OCD rumination which is a compulsion. Then I redirect my attention to something I value (maybe something small like playing with my dog or spending time with family). Every time the thought pops back up, I label it OCD rumination and then redirect my attention again. I just keep redirecting my attention and not engaging. If the behavior I notice is not in my head but something I'm physically doing like asking for reassurance, I also label that "OCD reassurance seeking" and again I keep redirecting my attention to something I value. I know it's a lot, but keep reaching out, it gets easier with time and practice. Have you reached out to NOCD for therapy? Therapy with a specialist trained to deal with OCD is what gave me the tools to recover. Take care!
@VGH Thank you for the feedback! From a point of genuine curiosity, how do you keep labeling a thought/behavior as OCD from becoming a compulsion? Also how does this differ from “thought stopping?” Once again I really appreciate the help. :)
Hey, no worries, I’ll try to explain it 🤞for me it feels different. For example tonight I had to change medicines for something unrelated to OCD. I have health anxiety OCD and medicine is a trigger for me. I used to do a ton of compulsions around these kind of things-googling, reassurance seeking, checking directions (literally reading them many times) etc. So this morning when I woke up it popped in my mind about the new medication. I wanted to check and ruminate, but here is where I said to myself “nope, not going there, this urge is probably OCD” then I moved on with my day. It kept popping in my head but it kept labeling and moving on. The labeling didn’t make me feel better or more certain, it really was just a reminder for me to not get caught up on compulsing. Kind of a cue to move on. For me things that become compulsions are things I do that offer relief from the distress. Labeling a thought offers no relief, in fact, moving on often feels worse because I’m allowing the uncertainty to be there. In my case, with the medication fears, when I labeled them as OCD and moved on My anxiety increased, what if thoughts started. However I didn’t engage with the thoughts. Engagement would be a compulsion because it would be an attempt to figure it out or relieve distress.My therapist explained it to me like this: what is the function of the behavior? If the function is to relieve uncertainty and distress it’s a compulsion. For me labeling functions as a cue to move on. Labeling isn’t thought stopping in that I’m not trying to not have a thought, I’m just trying to not engage with it. Hope this makes sense.
@VGH I really appreciate this. I think it’s starting to make sense for me. Also, I liked how you were able to distinguish behaviors. For example, understanding that you may be reassurance seeking at times and stopping yourself. You have a lot of good insight. Thank you again. :)
As a 20+ year OCD vet and OCD conqueror. I wanted to share some tips and tricks that help me. 1. A thought is not the same as a belief. You can think something, and not believe it in the slightest. 2. Thoughts DO NOT represent ANYTHING. They are not indicators to who we are as people, they are pop up ads for the brains computer. 3. We DO NOT control our thoughts! The average person has about 60,000 ( yes, 4 zeros) a day! NONE of which are controlled. 4. We DO have control over which of those 60k thoughts are important. i.e. thought A. I could murder my entire household- survey says? not important ( because yea, sure, you could, but you probably don't really want to) thought B. i need to do my laundy-survey says? important... unfortunately, i hate laundry. which brings me to number 5. 5. Emotional reasoning ( where you let your feelings impact your decisions) is a COGNITIVE DISTORTION. It is a flawed thought process and should NEVER be used. "wanting to do something" does not mean you SHOULD do it, same and sometimes NOT wanting to do something doesn't mean you shouldn't do it ( picked what is important) my brain might tell me i WANT to break up with my husband, ( unimportant) and it might also say i don't want to get up and go to work in the morning ( important). 6. YOU-ARE-IN-CONTROL. Not to be confused with HAVING control. We don't control our thoughts, we control which ones are important, we don't control our feelings or emotions, but we control how to react (or not react) to them. We don't control our OCD, but we can control how it affects our lives, and that can mean that is has all the power, or none. 7. If the action you want to do ( confess, get reassurance, check, analyze, avoid, re-do) are to gain relief from anxiety, IT IS A COMPULSION. DO NOT DO IT. Sit with the anxiety and train your brain to realize its not dangerous or important with ERP ( this takes time, but practice makes perfect) 8. Know your enemy. NOCD has a HUGE amount of articles and information on ALL subtypes of OCD and how to respond and how to treat them. OCD is MUCH easier to combat when you understand how it works. 9. BE PATIENT. BE KIND to yourself. Prioritize healthy habits, a healthy body is better equipped to handle OCD. Good sleep, whole foods, sunlight, social interaction, exercise ( walking especially). When the mind feels weak, make the body strong. 10. You are not alone. OCD is classified by the World Health Organization as one of the top 10 most distressing disorders. Reach out to people, seek medical help. Medication is not evil, it can be life-saving, TALK to people. Bonus Tips * if the question is " What If" its OCD. * Total certainty does not exist, be content with 99%* *"But this feels different, this feels like its not OCD, that its real*- emotional reasoning... its OCD. Hang in there. You got this. Im here for any advice, questions, or support. Today is a great day to have a GREAT DAY.
Hey everyone, I’m curious if anyone here is managing their OCD without SSRIs. I’ve personally struggled with side effects in the past such as low libido and emotional numbness. I have plans to have a family and kids in the future, so SSRIs don’t feel like a long-term solution for me—I’m especially afraid of PSSD (post-SSRI sexual dysfunction). Are any of you managing OCD with alternatives like Wellbutrin, SNRIs, Adderall, NAC, Myo-inositol or any other supplements. Even approaches like the ketogenic diet or other functional methods? I read some studies about how Keto diet has helped some people put their OCD in remission. I’d love to hear what’s actually working for you. Trigger Warning: Sometimes hearing that people can’t manage OCD without SSRIs can be discouraging, but I’m staying hopeful that there are sustainable alternatives out there. Thanks in advance for sharing.
These treatments are not designed for OCD sufferers because they treat OCD like a logic disorder when OCD is very far from that. Hence why, many patients do not recover with these treatments. ⭐️ Talk therapy involves doing a lot of compulsions like rumination, reassurance-seeking, trying to figure out your thoughts, Etc. ⭐️ Similarly, standard ICBT also involves compulsions such as arguing with your thoughts. For example, if you have POCD, your therapist might say “you know you’re not p*do so just ignore the thoughts.” This is reassurance and can turn into another compulsion called thought-blocking. ‼️A reputable therapist here (Tracie Ibrahim) has told us in a support group that ICBT isn’t even evidence-based (even though people claim that it is) ⭐️ Beware of Instagram “coaches” who want your money and say they specialize in a very specific subtype of OCD (ex. relationship OCD). A good ERP therapist would know that all OCD subtypes are treated the same way so the subtype shouldn’t matter. An ERP therapist should be knowledgeable in all of them because all OCD is just OCD. One of the only things that may differ is the type of exposures you have to do. ⭐️ Also, I suggest you do not use drugs & alcohol as a crutch. You will struggle with your OCD without those, which can possibly lead to addictions. Those substances can even increase your OCD symptoms. ❤️ What I do recommend for OCD recovery: ERP therapy, behavioral activation, ACT, mindfulness, self-compassion, OCD community support, healthy distractions, bonding time with family and friends, and healthy lifestyle habits. These habits include healthy eating (try to stay away from processed foods), going out on nature walks, consistent sleep, and consistent exercise. Let me know in the comments below if you have any extra tips for what’s been helping you through your OCD journey👇
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