User type: Therapist

Date posted: 14w

Spring transitions and OCD

As the Chief Clinical Officer at NOCD, I like to check in with our community when we enter a new season, especially knowing how OCD responds to change. The arrival of spring can bring many changes—longer days, increased activity, and breaks from school or work. These shifts from the pace of winter can be refreshing, but they can also affect our energy, emotions, and stress levels. As a result, OCD symptoms tend to ebb and flow during this season, just as they can during any time of change. I encourage you to pause and check in with yourself in these early days of spring. If you're noticing OCD feeling more intense, know that you're not alone. Instead of judging these feelings, try to focus on how you respond to them—because no matter how OCD is showing up, there are tools and support to help you through it. Here in the NOCD Community, you're surrounded by people who relate, who care, and who are rooting for you. I hope you'll lean on your support system and seek care if you're feeling stuck or overwhelmed. Therapy can be a powerful way to gain skills for navigating life's changes, and our team is always here when you're ready to take the next step. Have you noticed any changes in your OCD as we enter spring? How are you managing them?

HopeForToday

User type: OCD Conqueror

Date posted: 14w

Mine are positive changes. Spring is my favorite time. Getting into the sun more is SO helpful, along with doing a hobby of mine, planting. But I can definitely see how there could be negative changes for people. I see negative changes when fall and winter come. I try to make a plan of things I can do during those seasons to help those times.

Anonymous

Date posted: 13w

Grest idea!!!! Good luck planting the flowers/vegetables this spring!!!😊🌸

alan87

Date posted: 14w

I get anxious thinking about the change of the season and about all the times I had extreme intrusive thoughts, ROCD, and extreme guilts and confessing during spring/summer last year, and that lead to a bit of a breakdown. Basically I am associating a time of the year/season with real past events. So I look forward to fall/winter so I can isolate or shrink my world easier, less people outside, etc. Then I get anxious about the amount of time that is between now and the fall season. So I completely relate to this. I am apprehensive with the change of the season and that more of the same will happen this year.

Elisa Graybill

User type: OCD Conqueror

Date posted: 14w

@alan87 Thank you for posting this. I so relate to your “shrink my world” with winter, those words, even the cozy image of cold winter weather that came up for me resonated so much. I wanted to post like but like? Truly?

alan87

Date posted: 13w

@Elisa Graybill I have slowly become a hermit and kind of don’t enjoy the warmer weather anymore. I wonder if it is me that truly feels this way or if it is me seeking comfort within OCD.

User type: Therapist

Date posted: 13w

@alan87 - You will never find comfort with OCD. If you could, then I would not have a job. If OCD offers you comfort, it is a lie. No need to listen to that pesky OCD>

alan87

Date posted: 11w

@Patrick McGrath Thanks Dr. McGrath!

YouWillSurvive

Date posted: 14w

OCD came into my life for the first time ever and hit me HARD last summer. Although I'm excited for the sun, warmth, and increased activity, I also realize that when the environment is similar in condition to when I had this huge negative change in my life, I'm probably going to deal with some reoccurrence of negative thoughts/feelings/sensations. I'll also be revisiting places where I had these bad memories, so it'll be an adjustment for sure.

jen jen

Date posted: 14w

Yes, I am noticing changes. My OCD theme is focused on sweating, so naturally I start to obsess more when the weather gets warmer. Am I the only one who obsesses about sweating?

3341

Date posted: 14w

I am very hyper aware of it at the moment. I have been Deodorant with me every and spraying it on like 8 times a day.

Kufu Kat

Date posted: 13w

@jen jen That’s a new obsession for me. I first thought it was happening because there was something wrong with me but it’s becoming easier to deal with.

User type: Therapist

Date posted: 13w

What would it mean to you if you did sweat a lot? Would it smell? Would it show? Would people tease you? Or, would you sweat, and if you did, could you handle it? I bet that you actually could. If you watch sports, and people are sweating, do you have an urge to run out on the court or field and wipe them down? Or, do they just sweat, and why is it OK there but not for you?

3341

Date posted: 13w

@NOCD Therapist - Patrick M. Yes to most of that. It feels gross, it smells bad, and I'm afraid to wear light colored clothes.

jen jen

Date posted: 12w

@Patrick McGrath Thank you for your reply. I have so many thoughts on this issue- too many to get into! However, I will say that I think I have somatic OCD where I am constantly aware of how much I am sweating or not sweating. I also do not like how it feels with the exception of exercising. That’s the only time it feels acceptable to me.

salamicat

Date posted: 7w

@jen jen I also struggle with sweating and my thoughts around it. I feel so afraid others will see my underarms or hands are sweating which they always are. I have been made fun of it when I was younger and I have always had a lot of anxiety around it. Also how I talk to myself is so unnecessarily harsh. My body feels tense as I try to keep my arms down and constantly think about how to hide my hands so people won’t see. I never really realized this might be an OCD pattern.

LikeAnOnion

User type: OCD Conqueror

Date posted: 14w

I still have trauma from my worst OCD point in time when it was extreme, which was in early spring. It was 5 years ago, but the trauma is still there

Dan Frijoles

User type: OCD Conqueror

Date posted: 14w

I find that my OCD is always worse in the winter. I can't tell if I've been feeling better the last month because I've been doing well with my ERP or if it's the season changing. But, in the spirit of ERP, I don't care. Maybe my OCD will flare up next winter and I'm totally fine with that. We'll see what happens. 😁

LikeAnOnion

User type: OCD Conqueror

Date posted: 14w

I got allergies I haven’t had before, and got a new and horrifying obsession and compulsions about anaphylaxis. I’m terrified!

Anonymous

Date posted: 14w

I totally get this!!! Mine does not have to do with the summer but with memories that are triggered by other things.

Kalidescope

Date posted: 14w

Something I want to grow in is my ability to enjoy weekends! Going from structured time during M-F, then going into the weekends can be a bit challenging...I want to grow at enjoying them more & overthinking less :)

Anonymous

Date posted: 14w

Though I love Christmas, the snow (but not the freezing temps) and the fact we are in the house together more, I worry for all the animals and people with no homes. So, I like the warmer temperatures for everyone and then longer amounts of daylight, kids are out of school and things are a bit more relaxed,etc. I still worry about the animals though as warm/hot temps can be deadly for those who are outside with no help! I feel bad for people, too, of course,but with animals they cannot speak for themselves, go into a,store or fast food place to warm up or cool off, get food snd water etc. Plus June 21st. is the summer solstice where thousands upon thousands of dogs (cats too) are abused and murdered in China as some people feel this will bring a good crop the more the animals suffer. That is one reason that I do not like spring/summer but in general if that did not happen I would like it so much more. (except forJuly 4th!) I worry about the animals and their safety around then as it is frightening for them and people can be mean sometimes.😭😭😭

howiemandable

Date posted: 13w

@Anonymous I agree with you about the animals. I do obsess about the abuse, neglect, torture and abandonment that they go through. I’ve never told anyone- but when I read your feed, I felt safe to do so. Thank you for sharing and know that you’re not alone. 🐶👍🐴

Anonymous

Date posted: 13w

@howiemandable I am so happy to hear you say this! The more pelple that care about animals the better! After all they need others to speak up for them and care about them. Unfortunately in this world they are voiceless so I am happy to hear you care. I am also glad you felt safe to speak up here!!! If you are ever interested in helping them there are so many things you can do to help the animals. You can share shelter pets pictures/stories on social medià to help get them noticed and out of the kill shelters (I do that and it is wonderful when you see someone get ssved!😁) You can sign petitions that are created to change life for the animals, (domesticated , wild, endangered, farm animals) pledge to help find a rescue if the animal needs one) email rescues, share lost and found animals on the internet to get them back home and off the streets, use products not tested on animals/vegan (soap, shampoo, etc) Even makers of oreos test. so I stopped buying them. Go vegan or vegetarian or reduce how much animal products you have in your diet, etc. Sign petitions forcaninals in factory farms, and elsewhere to get them better treatment You can foster an animal who is in a kill shelter.till they get a forever home and it opens up a cage for the bext animal brought in. This way that animal is not killed and is fostered just till they get a home. Plus....it is FREE!!! You get their food, they are taken care of with shots and all things medical and everything they need all free and they live with you temporarily till a permanent home is found....and this SAVES LIVES!!!! I am like you where I thibj about what others go through and I especially think about animals as they really get no say so about their life. So that is why I do the things above with the exceotuon of fostering. We have several dogs and over the years we took in four lost dogs that we could were not able to find their families. Lost Dogs IL. asked if we would hold onto them till families were found and they became part of our family alongside our other dogs. I try to find fisters for animals in need and I know people who foster. They say it is the best! My son's girlfriend fosters and has saved whole litters! I hope we can do that, too, one day! Sorry I went on and on but I just wanted to list sone ideas you and others might think of because it can be difficult to see or think about the bad things animals go through but at least there are some ways to help them and to be honest, I feel it helps me, too. I dont think about my worries, fears, ocd stuff cuz I am thinking about the animals (all animals) and if there is any way I can help. Thanks for saying I am not alone!!! I appreciate that!!!😊🙏💕 🐐🐴🦋🦊🦄🦁🐟🐼🐯🐕‍🦺🦡🐬🦮🐟😻

Becoming Whole

Date posted: 11w

@Anonymous You have a kind soul- I too hate to see animals abused; and yes we have to be their voices. I love what you said about not thinking of yourself (your OCD) because you’re thinking of the animals. Napoleon Hill, said something similar about people. (I’m paraphrasing) He said when you fix someone else’s problems you undoubtedly will fix your own. This I found to be true. I’m excited about this because I just figured out a way to help my OCD. Perhaps that’s why mine got worse over the years- I’m not helping enough people outside my home. Thanks for sharing your story. ~To your success

Becoming Whole

Date posted: 11w

@Anonymous I worry about homeless people all of the time in the winter months. Animals I worry about- but I worry about people so much that sometimes I forget the animals-until I see or hear one. I hope that doesn’t make me a bad person. Sometimes I feel that people will shelter an animal before they shelter people, I think perhaps it’s safer. 😔

Anonymous

Date posted: 11w

@Becoming Whole I am SO VERY HAPPY you got something out of what I wrote. I want to wish you good luck and,God's blessings in helping others and with your ocd in general. I think what he said is very true!!! Thank you for bringing that up!!!😊🙏💕🦋🐳🐼🙉🦡🦁🦮🦊🐐🐴🦁🐯🦮🐕‍🦺🙉😻

Becoming Whole

Date posted: 11w

@Anonymous Thank you so much. God’s blessings to you as well.❤️

Anonymous

Date posted: 11w

@Becoming Whole No, that dies,bit maje you a bad person. Incare about borh but I seem to go to the animals first. It is not that I do not think of people. I just feel peopke can go to a,warming center/cooling center when temperatures are very high or low. They can go to soup kitchens, neigjborhood churches or rectories and even ask for money. I know rhis is not the most luxuriosos kife but these are things,animals cannot do. Humans,beed to be their viuce!!! I agree that people might be more likely to take in a stray animal rhan a homeless person not knowing what to expect but if you take animals to kill shelters and their families do not come to clain them, they only get a shirt amoubt of time at the shelter before they kill them. Sometimes it is just hours if the shelter is, full!!! It is better to post flyets all over with dog/cat's picture and your phone number. Let the caller tell you sone info that proves the animal is theirs(pictures, shot records, etc). You want to make sure the person is legitimate. There are peopke out there,who try to get animals,for dog foghtibg, animal testing, etc... Cats too! Nobody is,going to do thiese thibgs to people. A person can speak up for themselves. I talked to a man sitting outsideca,store asking for money. He was not homeless...just moved into a home but I guess does,not have enough money. We gad a,nice conversation and he talked about how he gas to get a,bus pass. I figured that was a,good,time to share a,few bucks with him. Honestçy, I think he appreciated the mobey and conversation...but really Inthink he liked the conversation!!! I was happy he was not homeless!!! But I agree....those low or high temperatures always,make me think of animals and people who are outside!!! God bless them.ALL!!!🙏🙏🙏🙏🙏🙏🙏🙏🙏

Becoming Whole

Date posted: 11w

@Anonymous Yes, I agree. I’m happy you were able to share a part of your heart and help the stranger out financially- I’m sure it meant a lot to him. You really do have a good soul. I’m happy that I communicated with you here. Thanks again 🤗

Anonymous

Date posted: 14w

Glad you are feeling better!😊

Gina M

User type: OCD Conqueror

Date posted: 13w

I love summer! I feel like that’s when things are great for me. It’s been rainy so far entering spring and I definitely notice some flare ups in my mental thought patterns. I am taking spring cleaning in my house very seriously. And not so much with wanting to clean incessantly. It’s more like I want to redecorate and I want it to be done NOW. I also feel like my stress has gone up as it’s taking me a bit longer to fall asleep at night and sleep is very sacred to me so I’m panicking about that as well. I appreciate our community on here ❣️

vgb

User type: OCD Conqueror

Date posted: 13w

Definitely feeling stuck and fearful lately. Not as focused and just a little all over the place. Physical symptoms like headache, anxiety, weakness. Negative thoughts are louder. I love spring with all It’s beautiful rebirth and colors and warmth but I just can’t seem to get myself on track…help!!! I was in such a goooooooood place! And then the what ifs….. I am working w a therapist here so that is good but I am annoyed and tired of ocd always breaking through! I kniw it’s gonna be ok cuz that’s the nature of the beast, but really I’m just human and tired of getting g beat up! What say you wise dr McGrath?!🤷🏻‍♀️😊

trueblue

User type: OCD Conqueror

Date posted: 13w

Now that I don’t have the external dread of the winter, my OCD is feeding off of my life being normal. It always ruins things when there’s even the slightest chance it may be going good for me.

tlaaron

User type: OCD Conqueror

Date posted: 13w

Hi. I’m having an issue connecting with anyone who understands scrupulosity. From what I’ve read by professionals, all subtypes are helped by the same treatment. Those I’ve seen with NOCD (other than one) tear my religious beliefs apart. To me, that’s not the issue. What are your recommendations? I really enjoy your podcasts! NOCD has helped me in many ways, but scrupulosity is my main struggle. Thank you.

Tea and Honey

Date posted: 12w

I am doing badly

Anonymous

Date posted: 11w

I feel like as soon as I get adjusted in one season, it’s over.

Becoming Whole

Date posted: 11w

Although Spring is a wonderful time of the year, I sometimes get a little disappointed. Disappointed because the weather is great and I’m getting more invitations. I feel so bad to not RSVP because deep inside I want to go. However I don’t want to go because I’ll have to socialize and shake hands. I don’t want to do that! Plus I’d want to wear a mask and I’ll probably be the only person there with a mask on. I don’t like to eat in public places either, so I prefer rain over sun in this stage of my life. Sad but true.

Eln 19

Date posted: 11w

Hey guys, is anyone else really struggling when they are changing their environment? It’s Easter time here and I am visiting my family in our beach house, but it’s a place where my ocd kind of kicked off and last year I was here I was struggling very bad with intrusive thoughts. It’s the first time I’m here since then, and I don’t feel very well.

Kaley11

User type: OCD Conqueror

Date posted: 10w

My main theme is contamination ocd, and with the seasons changing I have a hard time with the different illnesses that go around. With this change being from winter to spring, it’s not so much people getting sick; because finally we are able to get outdoors more, so less passing around germs indoors. But now I’m having a hard time telling the difference between people with allergies and people who are sick. My main fear around the germs is stomach bugs because of my emetophobia, but I also have a fear of head-cold germs because you never know if they could affect me differently and make me puke somehow. But anyway that’s my season change rant lol

Letsgetbetter

Date posted: 9w

With spring starting I am reminded of the spring of 2020, when my health anxiety/OCD was basically reignited after having faded to the background of my life. This weekend my obsessions started to focus on health and food again, feeling the compulsion to make sure the food I eat is safe. Lots of googling and feeling hypervigilant about my eating habits. I want this to be a good year, and not follow the pattern of my past, where I missed out on great life experiences because of my OCD.

sullivan

Date posted: 7w

Most of my changes revolve around leaving my dorm and going back home, feeling suddenly uprooted makes me so unsure of myself and it’s been causing me anxiety. my OCD focuses on vomiting because I vomit when i get anxious. im terrified that since i have to relocate i’ll end up spending my entire summer in front of a toilet vomiting.

Stephen Smith

Date posted: 21w

What does the name NOCD mean? More than you might think

I get asked about the name NOCD a lot. People might want to know how it’s pronounced, and they’re curious about our story. Every time, I’m excited to share a bit about what the name means—in fact, it’s an opportunity for me to talk about something everyone should know about OCD. First things first: it’s pronounced “No-CD.” And it actually means a couple things, both central to our mission: To restore hope for people with OCD through better awareness and treatment. The first meaning of our name is about awareness: Know OCD. Though we’ve come a long way, not enough people truly know what OCD is or what it’s like. How many times have you heard someone say “Don’t be so OCD about that,” or “I wish I had a little OCD. My car is a mess!” Things like that may seem innocent, but they trivialize the condition and keep most people with OCD—around 8 million in the US alone—from getting the help they need. The second meaning of NOCD is about treatment: No-CD. To go a bit deeper: Say “No” to the compulsive disorder. On one level, this is also related to knowing OCD—noto means “to know” in Latin. This inspired the name NOTO, the operations and technology infrastructure that powers NOCD the way an engine powers a vehicle. But this meaning goes even further. It has to do with how you can manage OCD symptoms—learning to resist compulsions. This is the foundation of exposure and response prevention (ERP) therapy, the most effective, evidence-based form of treatment for OCD. Learning how to resist compulsions with ERP changed my life, and it taught me how important it is to get treatment from a specialty-trained therapist who truly understands how OCD works. I’ll give you an example. When I was 20, my life was going according to plan. I was thriving on the field as a college quarterback, doing well in school, even winning awards—until OCD struck out of nowhere. I started having taboo intrusive thoughts, things that horrified me and went against my core values and beliefs. Desperate for help, I saw several different therapists—but no one diagnosed me with OCD. At one point, I was instructed to snap a rubber band against my wrist whenever I had an intrusive thought. It was supposed to stop the thoughts, but it only made my symptoms worse. Driven into severe depression, I had to put my entire life on pause. Once I started ERP with a therapist who understood OCD, I learned why: you can’t stop intrusive thoughts from occurring. Everyone has them—and the more you try to get rid of them, the worse they get. Anything you do to suppress them is actually a compulsion, whether it’s counting in your head, snapping a rubber band against your wrist, or using substances to drown the thoughts out. To get better, you have to learn to resist compulsions and accept uncertainty. OCD doesn’t get to decide how you live your life. How do you educate the people in your life about OCD? Whether friends, family, or strangers, I’d love to hear how you share your understanding and raise awareness about OCD.

Andrea Wells

User type: OCD Conqueror

Date posted: 20w

My Journey with Health & Somatic OCD—Ask Me Anything!

Hi everyone, I’m Andrea and I am a member of the Intake Team here at NOCD. In junior high, I was known as the “aneurysm girl” because I was convinced any small headache meant I was dying. At just 12 years old, I read something that triggered my OCD, and from that moment on, my brain latched onto catastrophic health fears. Any strange sensation in my body felt like proof that something was seriously wrong. I constantly sought reassurance, avoided being alone, and felt trapped in an endless cycle of fear. Over time, my OCD shifted themes, but health anxiety was always there, lurking in the background. I turned to drinking to numb my mind, trying to escape the fear that never let up. Then, in 2016, everything spiraled. I was sitting at work, feeling completely fine, when suddenly my vision felt strange—something was “off.” My mind convinced me I was having a stroke. I called an ambulance, launching myself into one of the darkest periods of my life. I visited doctors multiple times a week, terrified I was dying, yet every test came back normal. The fear never loosened its grip. For years, I cycled in and out of therapy, desperately trying to find answers, but no one recognized what was really happening. I was always told I had anxiety or depression, but OCD was never mentioned. I was suicidal, believing I would never escape the torment of my mind. It wasn’t until 2022—after years of struggling, hitting rock bottom, and finally seeking specialized OCD treatment—that I got the right diagnosis. ERP therapy at NOCD was the hardest thing I’ve ever done, but it saved my life. Today, I’m 34, sober, and living a life I never thought was possible. Do I still have hard days? Absolutely. But I am no longer a prisoner to my fears. The thoughts still come, but they don’t control me anymore. They don’t dictate my every move. Life isn’t perfect, but it no longer knocks me off my feet. If you’re struggling with health OCD or somatic OCD, I see you. I know how terrifying and isolating it can be. But I also know that it can get better. If you have any questions about health & somatic OCD, ERP, and breaking the OCD cycle, I’d love to tell you what I’ve learned first hand. Drop your questions below, and I’ll answer all of them!

Catherine Na...

User type: Therapist

Date posted: 20w

ROCD this Valentine's Day

Valentine’s Day is a day to celebrate love, however if you are living with Relationship OCD (ROCD) this can be a very triggering day. Relationship OCD is essentially, the fear of being in the wrong relationship, not truly loving your partner, or not being loved by your partner. This makes you doubt the true nature of your relationship and makes you believe that your entire relationship is based on lies. It can make you feel like a bad person and not worthy of love. ROCD will make you believe that you need to leave the relationship just to find some peace. When we think about ROCD we often think that this only applies to romantic relationships, however ROCD can impact friendships and family relationships as well. ROCD will attack whatever relationship is most important to you. As an ERP therapist some of the most common obsessions that I have seen include “Is my partner ‘The One’”? “Maybe I am meant to be with someone else”. “What if my partner cheats on me or worse I cheat on him/her”? “I find X attractive. Should I break up with my partner and be with X”? “Do I even love my partner? What if they don’t love me?” This list could go on and on. The basis of all of these intrusive thoughts is fear and doubt. The compulsions associated with ROCD are vast. The most common include checking feelings to make sure you really love your partner, avoidance behaviors, reassurance seeking behaviors both from your partner and from others and ruminating on the relationship in the hopes of figuring out if this is the “right” relationship for you. ROCD, as in most theses in OCD, wants 100% uncertainty that this relationship will work out with no conflict or compromise. The problem is this is unrealistic. All relationships will have some level of conflict and compromise in them. There is no “perfect relationship”. Most of us have grown up with fairy tales where one true love will come and sweep up off our feet. Life and relationships can be messy and complicated, but they are worth it and are a key aspect of what makes us human. The fact is ROCD makes you doubt everything and will take the joy, excitement and contentment out of the relationship. The good news is that treatment is available, and it is possible to have a long, happy, fulfilling relationship despite ROCD fears. It does take time, perseverance and patience. Treatment using Exposure Response Prevention has been proven to lessen intrusive thoughts. You will learn to manage your expectations of the relationships while leaning into your fears and learning to accept the uncomfortable feelings. By doing this, you can bring joy and contentment back into you life and your relationships. I'd love to hear about how ROCD is showing up for you. Share your experiences in the comments below or ask your questions about ROCD and I will respond to them.

Relationship OCD

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Spring transitions and OCD

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