how do i stop

Hi, I also have contamination OCD and similar issues with hand washing. I would echo what KikiW said - aquaphor is the only thing that doesn’t make my hands worse when they are open and cracked and bloody. I would also suggest putting bandages over cuts when you can as it can help the cuts heal a bit and restricts your motion (so you won’t rip your knuckles open more when doing daily tasks. I’ve even used finger splints to restrict motion when it’s been really bad). I am about two weeks into ERP through NOCD. I am not “cured” but I have noticed an improvement in my quality of life and find myself able to stop doing compulsions. To respond to your actual question, you just do it. You just stop doing the compulsion in response to the obsession - easier said than done though. It doesn’t mean you won’t be uncomfortable or anxious. The anxiety you feel when resisting a compulsion is not going to go away magically. But I try to do my best to say “f*** you OCD, I don’t have to do that compulsion right now”. I would recommend looking into virtual therapy, if it is an option for you. Just my two cents!

thank you guys for responding so thoroughly this was really helpful and i really appreciate it !! i do put lotion on my hands now and i have successfully denied myself from doing the compulsions and haven’t washed my hands once today (for reference it’s about noon rn and usually i’d probably have washed my hands like 6-10 times by now!!

I have contamination ocd, as well. And my hands/arms/elbows regularly bleed from washing so much. Especially as the weather gets cooler and drier, it's worse. This won't address anything for the OCD side of it, but do you apply lotion every day? My suggestion, and what has helped me, is to lather up with lotion before bed and put on a long sleeve shirt to help it soak in to the skin versus the sheets or anything like that. Similarly, you can buy lotion gloves. I don't remember exactly what they would be called, but it's the same concept. Apply lotion, put on the gloves, and let it absorb over night. It won't fix everything, but I hope it is something that can help the pain you are experiencing from washing. I know it is so incredibly painful.

I meant to add, using ointments for this reason might be a good idea versus the cream based lotions. Sometimes that helps jump start the skin being able to repair itself.