My Best Tips for Defeating OCD

After a long exploration and experience with many types of OCD and anxiety, I went through an existential crisis that forced me to “look the beast in the eye” and deal with my OCD. It affects me much less now at 20 than it did when I was 16, and I’d consider myself OCD free with how well I manage it. I wanted to share a few insights that helped me greatly, and would probably help lots of you! 1. First, stop doing the compulsion, not the thought. The goal is not to eliminate intrusive thoughts but to resist the behaviors and mental rituals that follow them, because that is what weakens OCD over time. Allow yourself to notice the compulsion, and the related OCD thoughts will dissipate soon after you stop it. Eventually, if you resist flicking the light switch 47 times, the thought that causes it will leave forever. 2. Practice allowing uncertainty on purpose. OCD feeds on the need for certainty, so deliberately allowing “maybe, maybe not” without resolving it is one of the most powerful ways to reduce symptoms. If you believe this is impossible as I once did, try this exercise. Sit comfortably and take a few slow breaths to settle. Begin to notice the world around you- smells, sounds, sights. Then, switch your focus to your mind, and notice any thoughts you might be having (what if this happens, this is stupid, I think this) When a thought appears, quietly label it with one word like thinking, pain, or worry, without judging it as good or bad. Imagine the thought as a cloud that can float by, or a car that passes on the street, without grabbing onto it. Eventually, allow the thoughts to come and go without any labeling, until no more thoughts come and you are completely in the moment. This is mindfulness, and in this state you are completely free from OCD. Gently bring your attention back to the room by noticing three things you can see, two things you can feel, and one thing you can hear. Keep doing that cycle for a few minutes rather than trying to force your mind to go blank. With practice the thoughts will feel less urgent and you will find it easier to stay present. Much of this came from The Power of Now by Ekhart Tole, a book I’d highly recommend. 3. Do not seek reassurance, Google, or remain in a cycle of mental review. Recognize that this is your OCD, and not you. If you’re asking ChatGPT over and over why your arm itches or if it thinks your girl/boyfriend is mad at you, you’re in a cycle, and your thinking is not logical. Try #2 to help this process. 4. Get structured ERP support and be consistent. Working with a therapist trained in exposure and response prevention and practicing regularly, even when it feels uncomfortable, leads to the strongest and most lasting improvement. They’ll help you ask, “what if it all works out?” More often. Let me know what you think, and please reply with any questions!