This post contains a list of OCD coping skills to help you on your healing journey.
What Is OCD?
OCD, according to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, 5th Edition), stands for Obsessive-Compulsive Disorder.
It is a mental health disorder characterized by the presence of obsessions and/or compulsions that significantly impact a person’s daily life and functioning.
Obsessions are persistent and intrusive thoughts, urges, or images that cause distress and anxiety.
These thoughts are often unwanted and not representative of the person’s true beliefs or desires.
Examples of common obsessions include concerns about cleanliness, fear of harm coming to oneself or others, or doubts about whether tasks were completed correctly.
Compulsions, on the other hand, are repetitive behaviors or mental acts that an individual feels driven to perform in response to their obsessions or to prevent perceived harm or distress.
Compulsions are aimed at reducing anxiety or preventing a feared outcome.
Some common compulsions include excessive cleaning or handwashing, arranging objects in a certain way, or engaging in repetitive mental rituals.
To meet the criteria for OCD, these obsessions and compulsions must be time-consuming (taking up more than one hour per day) or cause significant distress or impairment in daily functioning.
The individual may also recognize that their obsessions or compulsions are excessive or unreasonable but find it difficult to resist or control them.
It’s important to note that OCD is a complex disorder that can manifest in various ways and affect individuals differently.
A thorough assessment by a qualified mental health professional is necessary to determine whether someone meets the specific diagnostic criteria for OCD and to develop an appropriate treatment plan.
Related: How To Let Go Of OCD? Top 6 Powerful Strategies to Treat OCD Using CBT (+FREE OCD Resources)
How to Cope With OCD? Top 35 OCD Coping Skills
#1. Practice deep breathing exercises
Deep breathing exercises are a helpful technique in managing anxiety and stress associated with OCD.
By focusing on slow, deep breaths, you can activate your body’s relaxation response and create a sense of calm.
Try breathing in deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth.
Gradually increase the duration of your breaths as you become more comfortable with the exercise.
#2. Engage in regular physical exercise
Regular exercise has been shown to have numerous benefits for mental health, including reducing anxiety and improving mood.
Engaging in activities such as walking, jogging, yoga, or swimming can help release endorphins, which are natural mood-lifting chemicals.
Exercise can also serve as a healthy distraction from intrusive thoughts and help you focus on the present moment.
Related: How To Support A Friend With OCD? 7 Practical Ways You Can Help Someone With OCD
#3. Challenge negative thoughts or obsessions
Cognitive-behavioral therapy (CBT) is a well-established treatment approach for OCD.
One component of CBT involves challenging and reframing negative thoughts or obsessions.
Identify and question the evidence supporting your intrusive thoughts.
Are there alternative interpretations or more balanced viewpoints?
By examining the validity of your thoughts, you can begin to distance yourself from them and reduce their impact on your emotions and behaviors.
#4. Use visualization techniques
Visualization techniques involve creating mental images of calming and positive scenes or situations.
When experiencing distressing thoughts or obsessions, close your eyes and imagine a place or scenario that brings a sense of peace and relaxation.
Focus on the details of this visualization, such as the colors, sounds, and smells.
Visualization can help redirect your attention away from intrusive thoughts and promote a sense of tranquility.
#5. Establish a daily routine
Creating a structured daily routine can be beneficial for individuals with OCD.
A routine helps establish a sense of predictability and control, providing a framework for managing anxiety and reducing the need for compulsive behaviors.
Set specific times for daily activities and stick to them as much as possible.
This can include meals, exercise, work/study, leisure activities, and self-care practices.
Remember to be flexible and allow room for spontaneity, but having a routine as a foundation can be highly beneficial.
#6. Practice mindfulness meditation
Mindfulness meditation involves focusing your attention on the present moment and accepting your thoughts, feelings, and bodily sensations without judgment.
This practice can help reduce anxiety and allow you to observe your OCD thoughts without engaging in compulsive behaviors.
Set aside a few minutes each day to sit in a quiet space, focus on your breath, and bring your attention back to the present whenever your mind wanders.
Here’s a mindfulness meditation exercise:
1. Find a quiet and comfortable place where you won’t be disturbed for a few minutes.
2. Sit in a relaxed, upright posture, either on a cushion or a chair. Close your eyes or keep them softly focused on a spot in front of you.
3. Begin by taking a few deep breaths, slowly inhaling through your nose, and exhaling through your mouth. Feel the sensation of your breath as it enters and leaves your body.
4. Shift your attention to your anchor point, which can be the feeling of your breath at your nostrils, the rise and fall of your abdomen, or the sensation of your lungs expanding and contracting.
5. As you focus on your anchor point, thoughts and feelings may arise, including OCD-related obsessions or worries. Instead of getting caught up in these thoughts or trying to suppress them, simply observe them as passing mental events. Allow them to come and go without judgment or attachment.
6. If you find yourself getting carried away by thoughts, gently redirect your attention back to your breath or anchor point. Be patient with yourself as you repeatedly bring your focus back to the present moment.
7. As you continue practicing, expand your awareness to include your entire body. Notice any physical sensations, tension, or discomfort that may accompany your obsessive thoughts. Approach these bodily experiences with curiosity and nonjudgmental acceptance, acknowledging them as transient sensations.
8. Whenever you catch yourself engaging in compulsive behaviors or rituals triggered by obsessions, instead of giving in to them, notice the urge without acting upon it. Observe the sensations and emotions that arise in your body without trying to resist or control them.
9. Gradually bring the meditation to a close by returning your attention to your breath, taking a few more deep breaths, and slowly opening your eyes if they were closed.
#7. Limit exposure to triggers
Identifying and limiting your exposure to triggers can be a helpful strategy in managing OCD symptoms.
Triggers can be certain situations, objects, or thoughts that provoke anxiety or intrusive thoughts.
While it may not always be possible to completely avoid triggers, you can gradually expose yourself to them in a controlled manner.
Gradual exposure, coupled with relaxation techniques, can help desensitize your response over time.
Related: Resources For OCD (Information, Podcasts, APPS, TED Talks, Books)
#8. Create a worry period
Designating a specific time each day for your worries can help contain them and reduce their interference with your daily life.
Set aside 15-30 minutes during which you allow yourself to focus on your obsessions or worries.
Whenever obsessive thoughts arise outside of this designated time, remind yourself that you will address them during your worry period later in the day.
During the worry period, write down your concerns and explore possible solutions or ways to manage them.
Once the time is up, redirect your attention to other activities.
#9. Seek support from friends, family members, or support groups
It can be incredibly helpful to have a support network in place to lean on during difficult times.
Reach out to trusted friends or family members who can provide emotional support and understanding.
If available, consider joining a support group specific to OCD.
Support groups provide a safe space to share experiences, gain insights from others who have faced similar challenges, and learn coping strategies.
You may also want to consider individual therapy with a licensed psychologist who specializes in OCD treatment.
Related: Best 10 OCD Books
#10. Write down your obsessive thoughts or compulsions in a journal
Journaling can be a helpful tool to externalize and process your thoughts and emotions.
When you notice obsessive thoughts or engage in compulsions, take a moment to write them down in a journal.
This can help you gain insight into your patterns and triggers, allowing you to analyze them objectively.
You can also reflect on any progress or setbacks you experience over time, which can be motivating and provide a sense of clarity.
#11. Use distraction techniques
Distraction techniques can be effective in redirecting your attention away from intrusive thoughts or compulsions.
Engage in activities that fully absorb your attention and require mental or physical effort.
This could include hobbies, exercise, reading, listening to music, or engaging in conversations with others.
By focusing your mind on something unrelated to your OCD, you can reduce the intensity and frequency of intrusive thoughts.
#12. Practice self-compassion
It is essential to be kind to yourself and practice self-compassion when dealing with OCD.
Remember that having OCD is not your fault, and you are not alone in your struggles.
Treat yourself with understanding, patience, and acceptance.
Acknowledge your efforts, no matter how small, and celebrate your progress.
Related: Compulsive vs. Impulsive Behavior
#13. Set achievable goals
Setting realistic and achievable goals can help you stay motivated and focused on your recovery journey.
Break down larger goals into smaller, manageable steps.
For instance, if facing a specific trigger causes anxiety, start by gradually exposing yourself to similar situations in a controlled manner.
Celebrate each milestone and recognize the progress you make along the way.
By setting achievable goals, you create a sense of purpose and direction, which can boost your confidence and overall well-being.
#14. Use positive affirmations
Positive affirmations can help counteract negative self-talk and intrusive thoughts associated with OCD.
Identify specific affirmations that resonate with you and reflect your goals and values.
Repeat them regularly, particularly during moments of distress or doubt.
For example, you can say, “I am strong; I can manage my OCD,” or “I am working towards improving my mental well-being.”
By reinforcing positive beliefs about yourself, you can challenge and replace negative thoughts with more empowering ones.
#15. Establish healthy sleep habits
Adequate sleep is crucial for maintaining overall well-being, including managing symptoms of OCD.
Establishing healthy sleep habits can contribute to better emotional regulation and reduce anxiety levels.
Aim for a consistent sleep schedule, create a relaxing pre-sleep routine, and maintain a comfortable sleep environment.
Avoid stimulating activities or screens before bed and practice relaxation techniques, such as deep breathing or meditation, to help calm the mind before sleep.
Prioritizing quality sleep can positively impact your overall mental health and resilience.
Related: Best 9 Body-Focused Repetitive Behaviors (BFRBs) Books
#16. Practice progressive muscle relaxation
Progressive muscle relaxation is a technique that involves tensing and then releasing different muscle groups to induce physical and mental relaxation.
Start by tensing a specific muscle group, such as your fist, and then release the tension while focusing on the sensation of relaxation.
Gradually work your way through different muscle groups, paying attention to any changes in tension or relaxation.
By consciously relaxing your muscles, you can promote a sense of calmness and reduce overall muscle tension and anxiety.
#17. Avoid excessive reassurance-seeking behavior
Seeking excessive reassurance from others is a common compulsion in OCD, as individuals often seek assurance or confirmation to alleviate their anxiety.
However, this behavior can reinforce the cycle of obsessions and compulsions.
Instead, try to gradually reduce the frequency of seeking reassurance.
Engage in other coping strategies, such as self-soothing techniques or grounding exercises, to manage anxiety in moments of uncertainty.
Challenging the need for reassurance can help break the compulsive cycle and build self-confidence in managing your own thoughts and feelings.
Related: Best 99 Coping Skills (+FREE Coping Worksheets)
#18. Challenge perfectionistic tendencies
Perfectionism is commonly associated with OCD.
To challenge this tendency, it’s important to recognize that perfection is unattainable and that mistakes are a natural part of life.
Set realistic goals and expectations for yourself.
Embrace the concept of “good enough” rather than striving for absolute perfection.
Challenge your perfectionistic thoughts by asking yourself if they are based on factual evidence or distorted thinking patterns.
Practice self-compassion and acknowledge that it’s okay to make mistakes.
#19. Educate yourself about OCD
Learning more about OCD can help you understand the condition and reduce anxiety associated with obsessive thoughts.
Read reputable sources, books, or online resources that provide accurate information about OCD.
Seek out specialized support groups or educational programs where you can connect with others who share similar experiences.
Knowledge empowers you to better manage your symptoms and make informed decisions about your treatment options.
#20. Practice gratitude
Cultivating a sense of gratitude can help shift your focus away from obsessive thoughts and toward positive aspects of your life.
Take a few moments each day to reflect on things you are grateful for, whether big or small.
Write them down in a gratitude journal or verbally express them.
By consciously acknowledging the positives, you can counteract the negative thought patterns associated with OCD and enhance your overall well-being.
Related: How To Feel Your Feelings? Top 9 Difficult Emotions To Cope With In Healthy Ways
#21. Break tasks into smaller, manageable steps
Sometimes, the mere thought of undertaking a task can feel overwhelming, leading to avoidance or distress.
Breaking tasks into smaller, manageable steps can help you approach them more effectively.
Create a step-by-step plan outlining each subtask, starting from the simplest and gradually building up to the larger goal.
As you accomplish each step, acknowledge your progress and reward yourself.
This approach can make tasks more manageable, reduce anxiety, and increase your motivation to continue.
#22. Use grounding techniques
Grounding techniques can be helpful when intrusive thoughts or anxiety become overwhelming.
Focus on your immediate surroundings and engage your senses by describing what you see, feel, hear, smell, and taste.
This helps redirect your attention away from intrusive thoughts and brings you back to the present moment.
Related: Negative Core Beliefs List (& 8 Tips On How To Challenge Them)
#23. Practice acceptance and acknowledgement of intrusive thoughts without judgment
It’s important to recognize that having intrusive thoughts is a common symptom of OCD.
Instead of trying to push them away or engage in rituals to neutralize them, practice accepting their presence without judgment.
Understand that your thoughts do not define you and that they are separate from your values and intentions.
#24. Engage in sensory activities
Engaging in sensory activities can help redirect your focus and provide a calming effect.
Consider using sensory objects like stress balls or fidget toys.
#25. Create a worry jar
A worry jar can be a helpful tool to manage excessive worrying or rumination associated with OCD.
Write down your worries or intrusive thoughts on slips of paper and then place them inside the jar.
This symbolic act represents letting go of control over these thoughts.
Set aside a specific time each day to review the contents of the jar, allowing yourself to address any concerns in a more structured and controlled manner.
Related: How To Do Thought Work In 3 Simple Steps
#26. Write a letter to your OCD
Writing a letter to your OCD can serve as a therapeutic exercise to express your frustrations, fears, and desires for recovery.
Address your OCD as if it were a separate entity, explaining how it impacts your life and emotions.
This letter can provide a sense of release and empowerment, helping you assert your determination to overcome OCD.
#27. Use a thought-stopping technique
When intrusive thoughts arise, practice mentally saying “stop” or picturing a red stop sign to interrupt the thought pattern.
This technique helps create a pause, allowing you to consciously choose to redirect your attention to something more positive or productive.
#28. Engage in creative outlets
Creative activities such as painting, drawing, writing, playing an instrument, or engaging in crafts can serve as a healthy distraction from obsessive thoughts.
These activities provide an outlet for self-expression and can promote relaxation and mindfulness.
Related: Top 10 Practical CBT Exercises For Generalized Anxiety Disorder Relief
#29. Set realistic expectations for yourself
OCD can often lead to perfectionistic tendencies. It’s important to set realistic expectations and be compassionate toward yourself.
Challenge the belief that everything must be perfect and acknowledge that mistakes are part of being human.
Practice self-compassion and remind yourself that progress is more important than perfection.
#30. Develop a safety plan
A safety plan involves identifying triggers and developing strategies to manage them.
Create a list of situations or thoughts that trigger your OCD symptoms and brainstorm coping strategies that have worked for you in the past.
This plan will help you feel more prepared when facing challenging situations.
#31. Prioritize self-care activities
Taking care of your physical, emotional, and mental well-being is crucial.
This includes activities such as maintaining a balanced diet, getting regular exercise, practicing good sleep hygiene, and engaging in activities that bring you joy and relaxation.
Related: High Functioning Anxiety Test (& How To Support Anxiety Recovery)
#32. Identify and modify any unhealthy coping mechanisms
Some individuals with OCD may rely on unhealthy coping mechanisms, such as avoidance, reassurance-seeking, or substance use.
Identifying these behaviors and working towards healthier alternatives, such as seeking support from loved ones or using relaxation techniques, can be beneficial.
#33. Work with a mental health professional experienced in treating OCD
Collaborating with a psychologist or psychiatrist who specializes in OCD treatment can greatly enhance your coping strategies.
They can provide specialized therapy and support tailored to your needs and offer guidance throughout your recovery journey.
Related: Journal Prompts For Anxiety (+FREE Anxiety Worksheets)
#34. Practice exposure and response prevention (ERP) techniques
ERP is considered the gold standard therapy for treating OCD.
It involves gradually exposing yourself to anxiety-provoking situations or thoughts related to your obsessions without engaging in compulsive behaviors.
Over time, this helps you build tolerance to anxiety and reduces the power of obsessive thoughts.
#35. Engage in volunteer work or acts of kindness
Volunteering or engaging in acts of kindness can have several positive effects on mental well-being.
It shifts your focus away from intrusive thoughts, provides a sense of purpose, and contributes to overall life satisfaction.
Consider finding opportunities to help others in your community.
Related: Best 10 Books For Overthinking And Anxiety
Conclusion
Please note that while these coping skills are based on scientific evidence, they are not a substitute for professional advice.
If you’re experiencing significant distress or are in crisis, reach out to a mental health professional or contact emergency services in your area.
FAQ
Is OCD a form of anxiety disorder?
Yes, OCD is classified as an anxiety disorder.
It is characterized by the presence of recurring and intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) aimed at reducing anxiety or preventing feared outcomes.
The anxiety experienced by individuals with OCD is often pervasive and can significantly interfere with daily functioning and overall quality of life.
What causes OCD?
The exact cause of OCD is still not fully understood, but researchers have identified several contributing factors.
Evidence suggests that OCD may arise from a complex interplay between genetic, neurobiological, and environmental influences.
1. Genetic Factors: Studies indicate that there is a substantial genetic component to OCD. If you have a close family member with OCD, you might be at a higher risk of developing the disorder. However, having a genetic predisposition does not necessarily mean that you will develop OCD, as other factors also come into play.
2. Neurobiological Factors: Research has shown that certain abnormalities in brain structure and functioning are associated with OCD. Imbalances in neurotransmitters, including serotonin and dopamine, are believed to play a role in the development and maintenance of OCD symptoms. These neurotransmitters are involved in regulating mood, anxiety, and behavior.
3. Environmental Factors: Environmental factors, such as traumatic or stressful life events, can contribute to the onset or exacerbation of OCD symptoms. Additionally, certain learned behaviors or beliefs, particularly during childhood, can shape the development of obsessive-compulsive patterns.
Can stress worsen OCD symptoms?
Yes, stress can exacerbate OCD symptoms. Anxiety and stress are known to increase arousal levels and activate the brain’s fear response, which can amplify obsessive thoughts and compulsive behaviors.
When individuals with OCD experience stress, their symptoms may intensify, making it more difficult to manage and cope with the disorder.
Identifying and managing stress levels is an important aspect of OCD treatment.
Learning effective stress management techniques, such as relaxation exercises, mindfulness, and self-care strategies, can help individuals with OCD reduce symptom severity and improve overall well-being.
How is OCD different from perfectionism?
OCD and perfectionism share some similarities, but they are distinct concepts.
While both involve high standards and the desire for orderliness, there are notable differences between the two.
OCD is a mental health disorder characterized by intrusive and distressing thoughts (obsessions) and repetitive behaviors or mental acts (compulsions).
These obsessions cause significant anxiety and distress, and individuals engage in compulsions to reduce their anxiety or prevent feared outcomes.
The obsessions and compulsions in OCD are typically irrational and unrelated to real-life situations.
For example, someone with OCD may have a fear of germs and repeatedly wash their hands despite not being in a situation where cleanliness is a genuine concern. OCD interferes with daily functioning and can significantly impact an individual’s quality of life.
Perfectionism, on the other hand, is a personality trait or characteristic associated with setting extremely high standards for oneself or others.
While perfectionism can be experienced as distressing, it is not considered a mental disorder unless it reaches extreme levels and significantly impairs functioning.
Perfectionism is often driven by a fear of failure or disapproval and a strong desire for approval and success.
Individuals with perfectionistic tendencies may strive for flawlessness in various areas of life, such as work, academics, appearance, or relationships.
Unlike OCD, perfectionism is not characterized by intrusive thoughts and does not involve repetitive rituals or compulsions aimed at reducing anxiety.
It’s worth noting that perfectionism can coexist with OCD or be a feature of OCD in some cases.
Some individuals with OCD may have obsessive thoughts related to perfectionism or compulsions centered around achieving perfection.
However, these features would occur in the context of the broader OCD symptomatology, such as other obsessions and compulsions unrelated to perfection.
Can OCD symptoms change over time?
Yes, OCD symptoms can change over time.
OCD is a chronic condition, and its manifestations can fluctuate throughout an individual’s life.
The specific symptoms experienced may vary in intensity, frequency, and content.
Some individuals may find that certain obsessions or compulsions become less prominent or even disappear over time, while new ones may emerge.
Factors such as stress levels, life events, and environmental changes can influence the nature and severity of OCD symptoms.
It’s important to note that while symptoms may change, OCD rarely resolves completely without appropriate treatment.
Does everyone with OCD engage in visible compulsions?
No, not everyone with OCD engages in visible or observable compulsions.
While visible compulsions, such as excessive hand washing or checking behaviors, are commonly associated with OCD, there are also covert or mental compulsions that are not easily noticeable to others.
Mental compulsions involve internal mental processes such as counting, repeating words or phrases silently, seeking reassurance, or mentally reviewing events to alleviate anxiety.
These internal rituals can be just as distressing and time-consuming as visible compulsions, but they are not immediately apparent to observers.
It’s important to understand that the absence of visible compulsions does not rule out a diagnosis of OCD.
Can OCD go away on its own?
In most cases, OCD does not go away on its own without proper intervention and treatment.
OCD is a chronic mental health disorder, and without targeted therapy, the symptoms tend to persist, fluctuate, or worsen over time.
However, there have been instances where individuals report experiencing a reduction in symptoms without formal treatment.
This spontaneous remission is relatively rare and often occurs in cases where the symptoms were mild to begin with.
It’s worth noting that even when symptoms subside without intervention, there is still a risk of relapse or the emergence of new symptoms in the future.
Therefore, it is generally recommended to seek professional help for OCD to ensure effective management and prevent potential complications.
