How to resist compulsions?

I know part of the treatment for OCD is to resist performing compulsions or to sit with your OCD but I'm having a really hard time doing that. For me, one thing I struggle a lot with is chemicals and fear I'll ingest it somehow or get them on me and contaminate myself or others. So whenever I see chemicals (Clorox wipes for example), I feel the need to go wash my phone, change my clothes, and take a shower (all of these actions include their own sets of rituals so that I feel clean). I struggle really hard not to do these things because I feel like if I don't do them, I'm spreading the contamination everywhere and my negligence in not washing will lead to my and/or my family's/others' deaths either immediately or some point in the future. Because the fear linked to the obsession is so intense, I feel like I absolutely cannot resist the compulsions because in doing so I'd be directly harming others and myself. Has anyone else experienced these kinds of compulsions and been able to move past them and if so, do you have any advice for me?

#Lexiriri

Date posted: 2d

Im prefacing this with I’ve been diagnosed since I was 3 or 4 so I’ve had about 22 years to learn how to be able to say yeah this is OCD and I’m anxious and I don’t like it but I’m safe I’m fine I’m just going to have to be anxious for while and it’s gonna suck. The way I got to that point was #1 time and #2 building myself a really big tool box of healthy coping mechanism and activities. And as you practice and time goes on, resisting your compulsions gets a lot easier and you will be able to get to the point where you can say this anxious and it’s sucks but I’m going live if I don’t do the thing. So to give you an example of I’m in a situation where I can’t get off the OCD hamster wheel, I acknowledge I’m feeling anxious AF and then I take some deep breaths sometimes the breaths help and sometimes they don’t, then I give myself a choice depending on where I’m at so like if I’m at home maybe I’m like okay doodling, video game or take a walk and I pick and that’s what I’m forcing myself to do now. Am I thinking about the compulsion the entire time, yes. Do I want to do the compulsion the entire time, also yes. But wanting to do the compulsion and thinking about it is okay, the goal at that point is just don’t do it. And I repeat that process until my anxiety is reduced to the point that the world is not going to explode of if I don’t do this one particular thing. Because the less anxious you are about the obsession the less drive you are going to feel to do the compulsion, because it’s all just a little OCD hamster wheel that feeds into each other and once you get on ya can’t get off. And it’s very very hard especially in the beginning, it takes a lot of time and practice and sometimes even with all of that you’re still going to do the compulsion and that’s okay. I still do them and I’ve had years to practice, it happens, so give yourself grace. Build up your tool kit, practice, give yourself time, and be kind to yourself. That’s the best advice I have aside from therapy and meds are great if you haven’t explored that route of treatment yet.

mellocore

Date posted: 17h

@#Lexiriri Thank you this gives me some hope for the future <3

oatmilklatte

Date posted: 16h

@#Lexiriri This is such a helpful and hopeful response. I just started ERP therapy with NOCD and it’s been really difficult. I’m realizing how much I’m doing compulsions and it’s overwhelming. 😭 It’s nice to see that with time and practice it’ll be manageable.

MichelleV

User type: OCD Conqueror

Date posted: 2d

It takes practice, the anxiety doesn’t go down over night (though I wish it did). Remind yourself of your goals, of what you want to overcome with your OCD. Are you working with a therapist?

mellocore

Date posted: 17h

@MichelleV I've been on and off with multiple therapists but I'm hoping to start seeing a regular one soon

Tswiftsparkles

User type: OCD Conqueror

Date posted: Yesterday

I don't have an answer for you, but I can say that my contamination OCD is also about ingesting or my body absorbing chemicals and it is tough. :(

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