- Date posted
- 27w
Advice?
I’m having a big OCD relapse and would like to hear anyone’s tips on how to be present and healthily deal with these intrusive thoughts and the “need” to preform compulsions. Thank you!!
I’m having a big OCD relapse and would like to hear anyone’s tips on how to be present and healthily deal with these intrusive thoughts and the “need” to preform compulsions. Thank you!!
I'm sorry to hear that you're experiencing a relapse. Focus on your breathing or use mindfulness techniques to bring your awareness to the present moment. Techniques like the "5-4-3-2-1" grounding exercise (identifying things you can see, hear, touch, smell, and taste) can help anchor you in the now. Instead of trying to fight your intrusive thoughts, acknowledge them without judgment. Understand that these thoughts do not define you and recognize they are part of OCD. When you feel the urge to perform a compulsion, try to delay it for a few minutes. Gradually increase this delay over time. This can help reduce the anxiety associated with the compulsion itself. Use cognitive restructuring to challenge irrational thoughts. Ask yourself what evidence you have for and against these thoughts and whether they are realistic. Find activities that you enjoy or that require your full attention, such as reading, drawing, exercising, or spending time with friends. Engaging your mind can distract you from intrusive thoughts. Resist the urge to avoid situations that trigger your anxiety or compulsions. Gradually facing these triggers can help diminish their power over time. Structure can provide a sense of stability. Try to maintain a daily routine that includes self-care activities. Remember to believe in yourself and your recovery. You can do it, just as you did before.
Thank you so so much for your kind words and advice!! This was very helpful🫶
You're welcome 🙂. Wish you a speedy recovery.
Use the SOS button. Take care of your body - sleep, nutrition, exercise. Learn basic mindfulness - stay grounded in the here and now. Sometimes when it's really hard I have to speak out loud to help myself be present in the moment - "now I'm brushing my teeth, I feel the taste in my mouth of toothpaste, now I walk out in the kitchen to make some tea..." Practice practice practice - and it takes time. We have to remknd ourselves that we have an disorder and we don't will fall for the tricks. Compulsions make it worse. Check Jenna Overbaugh on Insta - she is great.
Im having a OCD specifically contamination OCD flare up all month and I don’t want to feel this way going into March, I’ve thrown out clothes, towels, stayed up for hours doing compulsions, washed my hands till they crack and bleed, I have washing pilling up cause I’m so overwhelmed by all the extra things I’ve added cause I thought it was contaminated. It’s completely draining me to the point where I’ve become sleep deprived and are avoiding part of my home because they are deemed contaminated to me…I only moved in a few months ago, I had a roach problem and using baits and insecticides really messed with my ocd too. anyone have any tips or tricks to make this easier? I wasn’t doing this bad in January :( thankyou in advance :)
Does anyone have any tips on how to handle contamination OCD?
I am struggling right now with intrusive harm urges. They feel real and it feels like I am going to act any second. It feels like I have to hold myself back, which is a scary thoughts. I am trying so hard not to compulse, but does anyone have tips on what they do in these situations?
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