Living with Obsessive Compulsive Disorder (OCD) can feel overwhelming, when dealing with cycles of intrusive thoughts and ritualistic behaviours. These are considered the obsessions and compulsions that reinforce the continuation of the OCD cycle. With consistent small steps, you may gradually reduce the power that OCD has on you regaining control in your daily life.
Why Daily Habits Matter
OCD can show up in everyday moments, it can look like a triggering thought, an urge to do something, or an anxiety spiral considering all the “what if” possibilities. Lasting change often requires daily choices and repeated actions that may shift how you respond to an obsession and/or compulsion. Managing OCD is built on awareness, compassion and intention.
Key Daily Strategies
1. Evidence-based therapy: Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP)
- CBT is the standard treatment option for OCD and ERP is a core component of this. CBT helps you identify unhelpful thought patterns and behaviours. This allows you to examine the “why” behind your compulsions and gradually restructure your responses.
- ERP involves gradual exposure to certain triggers (the thoughts or situations that trigger anxiety) while resisting the urge to engage in the compulsion. Over time, this helps shift the reaction away from fear and uncertainty.
- If you haven’t already, you may consider consulting with a therapist who works with OCD as they can support you in using the principles of CBT/ERP in your daily life to help build resilience, reduce avoidance, and weaken compulsive cycles.
2. Mindfulness, Grounding & Self-Compassion
- Mindfulness is an act of observing thoughts without judgment and is often recommended to respond differently to obsessions and prevents reacting from anxiety or compulsions.
- Grounding techniques may be used to bring attention back to the here and now. This can look like deep breathing, progressive muscle relaxation, or simple sensory exercises.
- Practising self-compassion also matters and treating yourself with kindness and patience. These practices don’t eliminate obsessions overnight, but work towards changing how you relate to them by supporting reduction in urgency, shame, and emotional reactivity.
3. Structure Your Day
- A daily routine gives structure and a sense of predictability which is something that can lessen unpredictability and stress, which often fuel OCD symptoms.
- Incorporating self-care by including regular exercise (walking, yoga, swimming, or light exercise), balanced nutrition, sufficient sleep, and relaxation positively support mental health.
- Filling your day with things you enjoy and engaging in hobbies gives your mind healthy alternative focus.
4. Track, Reflect, and Build Awareness
- It can be beneficial to keep a journal tracking any obsessions, triggers and/or compulsions. Reflecting on what triggered the anxiety, what thoughts came up, what you did (or resisted doing), and how you felt afterwards. This brings patterns to your awareness which can support coping ahead.
- When you experience an urge to perform a compulsion, it can be beneficial to practice small acts of response prevention. These moments help build tolerance to uncertainty and strengthen your ability to respond differently over time.
- Work towards change gradually, when considering the compulsion of excessive hand-washing, you might start by reducing the number of washes, or by shortening the duration. Over time these may lessen the compulsive behaviours.
5. Build a Support Network and Use Resources
- You don’t have to manage OCD alone. Connecting with your social supports including friends, family, or people who understand OCD can offer emotional relief, reduce isolation, and provide accountability.
- Therapists (in-person or online) can also offer support and encouragement by supporting you through the process of managing OCD and learning how to challenge it and cope with it.
Understanding That Progress is Often Gradual and Non-Linear
It is important to remember that this is a gradual process and there may be waves of ups and down. There will be days when obsessions seem overwhelming, urges feel intense, or compulsions come back. This does not mean failure, rather reminds us that it is a process. Managing OCD does not necessarily mean eliminating the thoughts and feelings but rather gaining back some control and not letting OCD control your life.
If you are struggling with OCD and are looking for support, contact us today and we will connect you with one of our therapists!
