Handwashing and counting

Challenge Obsessive Thoughts ,recognize that the thoughts you are having about handwashing may be irrational or excessive. Practice challenging these thoughts by reminding yourself that it is okay to wash your hands without counting and that it is unlikely that you missed washing them properly. Reduce Checking Behaviors,try to resist the urge to count or check your handwashing actions repeatedly. Instead, focus on washing your hands thoroughly, following standard handwashing guidelines, and trust that you have done it correctly. Practice Mindfulness ,mindfulness techniques can help you stay present in the moment without getting caught up in obsessive thoughts. Focus on the sensations of washing your hands, the sound of water, and the feeling of soap on your skin. Remember that overcoming OCD requires time, effort, and patience. Be kind to yourself and take small steps towards challenging your compulsions. If your symptoms are significantly impacting your daily life, don't hesitate to reach out for professional help.

did you know that 20 seconds is longer or shorter depending on how far above sea level you are? sorry you're going through this I have mild contamination OCD and it drives me mental so to speak 🙊 so I really feel for you friend 🙏 I hope you have a lovely day ❣️

I literally have the same exact thing. I will doubt whether or not I actually washed the 20 seconds even though I have a mini clock hanging on the mirror. So I make sure I look at the seconds hand as it moves for twenty seconds but I’ll still doubt it. It doesn’t even make sense because I see the seconds hand on the 7, then just know if I add four more it’ll get to the 11, which is twenty seconds. But I’ll doubt it even though I am watching the clock. It’s just our weird brains. It’s making us doubt it but we are washing for the twenty seconds… we just gotta kick that ocd in the butt!!!

Suggest maybe getting a clock may help you if you are depending on counting. It’ll be visual

I ask my partner “was that longer than twenty seconds” too lol

hey, i totally get how tough it can be dealing with those doubts about handwashing, especially since covid has made us all a bit more conscious about hygiene. it sounds really exhausting to feel like you need someone to watch to be sure you're doing it "right." it's super brave of you to reach out and want to fight this compulsion. 🙌 by the way, have you heard about this new ai-powered ocd therapy tool called "unstuck?" when i was struggling with similar issues, my nocd therapist recommended it to me, and it's been a game-changer. it's free at unstuckmyocd.com/try, and i think it'll be especially helpful for you because it's designed to give personalized, step-by-step support for exactly these kinds of situations. it's like having an ocd therapist in your pocket, helping you through the tough moments without needing someone physically there to watch. i hate when people promote stuff, but i really think it can help you because it's changed my life. lmk if you have qs or just want to talk more! 💙