If you do find yourself obsessing about having to do your homework perfectly, you risk turning it into another compulsion. Relaxation techniques like yoga, meditation, taking a walk in nature, or drawing a picture teach your body how it feels to be calm. Try to not let yourself tune out when doing certain assignments, so that you don’t have to feel the anxiety. This will only have the opposite effect and lead to thinking more thoughts. It may tell you that you are not in the right treatment, that your assignments cannot possibly make you better, or that you really don’t understand what you are doing and won’t be able to make it work. If you do find yourself obsessing about having to do your homework perfectly, you risk turning it into another compulsion. Reassurance will cancel out the effects of any therapy homework you use it on and prevent you from improving. Also, don’t do your homework so excessively that it takes up your whole day. 21. Better to do a bit more exposure than not enough. Don’t get too impatient with your progress, or compare yourself to someone else. OCD Self-Help Strategies. Risk is an integral part of life, and as such it cannot be completely gotten rid of. ", Mayo Clinic: "Obsessive-compulsive disorder (OCD). Here are nine. SELF HELP for OCD. Copyright © 2021 International OCD Foundation (IOCDF). Take your time, and see if you can view it in terms of all the good it will do you. 5. 24. If you're feeling distressed, in a state of despair, suicidal or need emotional support you can phone Samaritans for free on 116 123. You may find your OCD telling you that if you don’t do your homework perfectly, you won’t recover. Sleep on it. Don‘t let it throw you. Peace of Mind: The Peace of Mind Foundation is a non-profit organization whose mission is to help improve the quality of lif… Reassurance-seeking is a compulsion, no matter how you may try to justify it. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter. Make sure any resources you use are properly accredited. However, it is events that cause stress that leads to a person suffering from OCD. Learning how to live with OCD takes time. The best OCD self-help approach involves learning as much as you can about the disorder. Here are my 25 tips for succeeding in your OCD treatment. It is the body's alarm signal and is a normal and natural reaction to thinking we are or will be in danger. Get active. Look back at earlier assignments that are no longer challenging if you believe you aren’t making progress. Self-Help Tips For OCD. You may also find it useful to search the 'therapist finder' sections of the Anxiety and Depression Association of America and the Association for Behavioral and Cognitive Therapies. An essential OCD self-help tool is to learn good coping strategies for dealing with stress like getting enough sleep, eating well, exercising, meditation, and sticking with your treatment plan. To do that, you would have to forget everything you have learned up to that point, and that really isn’t possible. It might seem smart to avoid the situations that trigger your obsessive thoughts, but the more you avoid them, the scarier they feel. 8. Dim noise and lighting and adjust the temperature in your bedroom so you go to sleep, and stay asleep all night. Two of the main features of OCD are doubt and guilt. View it as another opportunity to get better instead of saying, “Oh, no. Risk is an integral part of life, and as such it cannot be completely gotten … All rights reserved. WebMD does not provide medical advice, diagnosis or treatment. Tips to help us reduce our relief seeking rituals (compulsions). Better to do a bit more exposure than not enough. OCD Self Help (print/save this page as PDF). Here are 4 OCD self-help ideas: Keep a Journal. Learning how to challenge our unhelpful thoughts and see things in a more realistic light. Studies have shown that you cannot effectively stop or push down particular thoughts. If harm OCD is really impacting your life and your functioning, there is no better advice I can give you than to seek help from a therapist who really knows what they are doing with OCD. Accept it. Telling yourself things like,“It’s only homework, and the things I’m saying and doing don’t count and aren’t real,” or “My therapist wouldn’t ask me to do something that would cause harm to me or others,” or “I’m only doing this because I was told to, so I’m not responsible for anything bad that happens,” can undermine all the work your doing. No matter how entrenched the behavioral patterns, people can change them with perseverance and effort. The only way to overcome a fear is to face it. 3. The only way to overcome a fear is to face it. Be willing to accept risk. When you feel anxious, your body releases a hormone called cortisol. The questions they raise are not real questions, and there are no real answers to them. Remember that in OCD, the problem is not the anxiety — the problem is the compulsions. 17. If the thoughts didn't disturb you, you wouldn't think them dangerous or obsess over them and try to suppress them. If your therapist gives you an assignment you don’t feel ready to do, you can speak up and tell them so. These 6 self-help tips for OCD will certainly help you recover from this disorder easily and won’t let it repeat again and again!! This self-help guide is intended for people with mild-to-moderate symptoms of obsessive compulsive disorder (OCD). 2. Coronavirus (COVID-19): Resources for the OCD and Related Disorders Community, Teletherapy & Treating OCD Online During COVID-19, OCD in Diverse Populations Resource Center, Co-Occurring Disorders & Related Disorders, WordPress Download Manager - Best Download Management Plugin. Complex carbs like fruits, veggies, and whole grains, which help keep your blood sugar levels steady Steer clear of caffeine, the stimulant in tea, coffee, soda, and energy drinks. Instead, expose yourself to your OCD triggers, then try to resist or delay the urge to complete your relief-seeking compulsive ritual. 12. Don’t be side-tracked by perfectionism. Risk is an integral part of life, and as such it cannot be completely gotten rid of. Remember the saying, “A lapse is not a relapse.”  This means that you never really go back to square one. If you slip and do a compulsion, you can always turn it around and do something to cancel it. Firstly, we can learn about how any anxiety affects our body. 14. Take your time, and see if you can view it in terms of all the good it will do you. Instead of expecting to lie down and drift off to dreamland, create a sleep routine that sets your body up for success. Be prepared to use your therapy tools at any time, and in any place. People sometimes let the homework become routine and do it in a very automatic way as a kind of avoidance. Studies have shown that you cannot effectively stop or push down particular thoughts. Don’t assume that you know them all and will not forget them. As half of the therapist–patient team, you should be able to have a say in your own therapy. Stick to your prescriptions. They won’t always be there when you need them, but YOU are always there for YOU. These tips, however, will make those interventions more effective and daily coping more successful. It is easy to overlook them — especially the ones you don’t look forward to doing. Your motto should be, “If you want to think about them less, think about them more.”. If you recognize that the compulsions are the problem, stop doing them, and stay with the fearful situation, then the anxiety will eventually go away as you build up tolerance. It can kick up your anxiety levels a few notches. Yes, it's important to work on your OCD, but it's just as important to step back and cheer the big and small progress you make along the way. Instead, tell yourself the worst will happen, is happening, or has already happened. It may be common sense, but it's important to take the right dose at the right time. 25. You can also use a full address for the most accurate results. You are building tolerance to what you fear, and for that to happen you have to be in the moment with it. Watch out for having to do your homework according to the same rigid rules each time you do it. The better you understand your condition, the better you can manage your symptoms. 23. by Fred Penzel, PhD The perfect moment is whenever you begin doing them. You might feel like alcohol intake is reducing your anxiety, but it for a … Reassurance-seeking is a compulsion, no matter how you may try to justify it. Overall, never forget that OCD is very paradoxical and rarely makes much sense. Anxiety can make it hard to sleep. IF YOU LIVE IN THE UNITED STATES: Enter your zip code OR city, state OR city, country. Take your meds. Seek support. Regular exercise keeps your cortisol levels in check and benefits everything from your bones and organs to the numbers on your scale. If your homework doesn’t really give you any anxiety, tell your therapist about it. even if you think you know all of them. People believe Stress to be part of the OCD behavior. When going through this booklet it can sometimes be more helpful to try out the ideas above one at a time, rather than trying to learn them all at once. Celebrate victories. Also, don’t do homework while carrying out other distracting activities. Psychologist/Executive Director; Western Suffolk Psychological Services On the other hand, try doing all new assignments for at least a week before deciding that they don’t make you anxious. This can be countered with the help of meditation, deep cleansing breathing techniques, yoga … While self-help can be essential and transformative, many people find it is more effective when used as part of a complete treatment program directed by a licensed professional. Watch out for having to do your homework according to the same rigid rules each time you do it. Remember that not recovering is the biggest risk of all. Never seek reassurance from yourself or others. Stress only compounds the OCD behavior. Remember that OCD was known as the Doubting Disease, and it will try to cast doubt on anything that is important to you. Dont avoid your fears. If you are unsure if something is really a symptom, treat it as a symptom. Obsessive-compulsive disorder in children and teens has two components. OCD-UK: "Understanding Obsessive-Compulsive Disorder (OCD). IF YOU LIVE OUTSIDE OF THE UNITED STATES: Enter your city, country. Try to read over your homework assignments at the start of each day. If you want to recover, you will have to do this. The perfect moment is whenever you begin doing them. OCD Also, if new thoughts appear, be sure to tell your therapist so you can keep them informed. 4. Always expect the unexpected. Being Supportive Support your loved one emotionally. Understanding Obsessive-Compulsive Disorder (OCD) Medically reviewed by Timothy J. Legg, Ph.D., CRNP If you find yourself dealing with intrusive thoughts or becoming overly attached to … It happens to everyone now and then. You can have an obsessive thought at any time or any place. Remember that you still have a life to live. Sometimes the simple act of saying out loud what you're thinking can lower anxiety and give you some perspective. The things that you thought would make you better only make you worse, and the things you thought would make you worse are the very things that will make you better. You can’t run away from your own thoughts, so you really have no choice but to face them. Drinking alcohol might feel like it offsets your anxiety, but it creates more before it leaves your system. It's helpful in small doses but harmful at high levels. Swap the time you spend looking at screens for 10 minutes of relaxing music or a warm bath. Some assignments can cause reactions later on, and it may take doing them a few times before the anxiety occurs. Obsessive thoughts and compulsive behaviors -- and the anxiety that comes with them -- can take up massive amounts of time and energy. Same goes for nicotine, the stimulant in cigarettes. Try not to get too detailed when agreeing — simply say the thoughts are true and real. They revolve around challenging the obsessive thoughts and compulsive behaviours, … Avoid Nicotine and Alcohol. Our aim is to increase access to effective treatment, end the stigma associated with mental health issues, and foster a community for those affected by OCD and the professionals who treat them. Tips for Self-Help when Suffering from OCD. Don’t involve others in your therapy homework (unless your therapist tells you to) or expect them to push you or motivate you. Talk to your doctor if side effects are an issue, or before you take anything new, including over-the-counter medicine and vitamins. However, OCD is a disorder that is easy to manage with proper therapy and treatment. This can make you cranky or tired. On the other hand, try doing all new assignments for at least a week before deciding that they don’t make you anxious. You can also use a full address for the most accurate results. But sleep is important for good mental health. 9. 11.  Review your therapy homework assignments daily, even if you think you know all of them. 7. 19. If you think the anxiety is the problem, you will only do more compulsions to get rid of it (which will only create more anxiety). 1. Intrusive thoughts are a hallmark symptom of OCD, as many people with the condition can testify. Emotional support is incredibly important, as … All rights reserved, [ Placeholder content for popup link ] Start with a daily breakfast, and try to eat small meals more often instead of big meals at lunch and dinner. As we know, anxiety is triggered very easily with OCD as you worry about dangers that you fear will happen. Obsessive Compulsive Disorder (OCD) Treatment tips & help for intrusive thoughts. Obsessive-compulsive disorder (OCD) can limit you when you keep having recurring thoughts that you can’t control. Step 3: Building your OCD Management Toolbox The best way to begin managing your OCD is to begin building a toolbox of strategies that will help you to deal with … International Be willing to accept risk. When you're hungry, your blood sugar drops. Your body can't relax if it doesn't know how. Perfectionism can be another feature of OCD. 13. These articles are about special topics related to OCD and related disorders. This means that you will not always be able to trust your own reactions or the things you think and feel, especially if they seem to be telling you very negative and extreme things. The first is obsessions, which consist of recurent thoughts, impulses, or mental images. 20. If resistance gets to be too hard, try to reduce the amount of time you spend on your ritual. OCD: Further tips for self-management In addition to the four steps above, OCD sufferers are encouraged to follow three general tips for successful self-management. The questions they raise are not real questions, and there are no real answers to them. It can be tempting to escape OCD with drugs or alcohol, but they're triggers in disguise. If you are unsure if something is really a symptom, treat it as a symptom. 15. Differences between feeling depressed or feeling blue. Like any other goal, you’ll have successes and setbacks. The Mindfulness Workbook for OCD: A Guide to Overcoming Obsessions and Compulsions Using Mindfulness and Cognitive Behavioral Therapy (New Harbinger Self-Help Workbook) Jon Hershfield MFT 4.6 out of 5 stars 472 Try not to get too detailed when agreeing — simply say the thoughts are true and real. While it is not understood why this is so, these … WordPress Download Manager - Best Download Management Plugin. Think about it. Food and mood. Self-help resources for OCD are designed to help you develop coping strategies and are often based on cognitive behavioural therapy (CBT). Talking about OCD can help Many individuals who live with OCD find that an important first step in self-help is to be open about their condition with friends and family. OCD-UK offers a range of self-help resources. Though medication and therapy are the main ways to treat this lifelong condition, self-care is a secret weapon with plenty of side benefits. Foundation. If your exposure homework doesn’t cause at least some anxiety, it isn’t going to help you that much. The good news is that you are in this for the long haul, and you always get another chance. Accessing OCD Treatment; OCD and Self-Help Resources; Getting most out of remote CBT ... Our survival tips are to help you differentiate between the recommended public health advice for this virus and OCD induced behaviours, but also to help you combine therapeutic steps whilst engaging in these recommended behaviours. 10. When faced with a challenging assignment or an unexpected challenging situation, try to look at it as a positive. Never forget that you have OCD. Try to not rush through your therapy homework so that you don’t have to feel as much anxiety. If your exposure homework doesn’t cause at least some anxiety, it isn’t going to help you that much. Getting it over with as quickly as possible is not the goal — raising a moderate level of anxiety and staying with it is the goal. Probably the best place to find a therapist who can help you overcome OCD is the International OCD Foundation. Give your homework your full attention, focus on what you are doing, and let yourself feel the anxiety. It’s a good way to help keep up your motivation. Mindfully working to form a more objective view of your thoughts will help you in dealing with OCD. Don’t involve others in your therapy homework (unless your therapist tells you to) or expect them to push you or motivate you. Remember, OCD self help tips cannot and should not replace mental health therapy and possibly medication. Procrastination is a feature of many people’s OCD, so start your therapy homework assignments the day you get them. To fight this, you may have to agree with it by saying, “Yes, that’s right. Even when things are going well, OCD can hijack your day. Try a few to find what works best for you, and spend 30 minutes a day on it. We can make positive changes in each small cog in this "vicious cogs of OCD… The only thing more important than eating healthy food is eating it regularly. If you want to recover, you will have to do this. ", International OCD Foundation: "From the Experts: 25 Tips for Succeeding in Your OCD Treatment.". Your motto should be, “If you want to think about them less, think about them more.”, 6. Even if you have a big setback, don’t let it throw you. The goal is for the homework to produce some anxiety for you to get used to tolerating — not to overwhelm you with it and cause you a setback. Telling yourself things like,“It’s only homework, and the things I’m saying and doing don’t count and aren’t real,” or “My therapist wouldn’t ask me to do something that would cause harm to me or others,” or “I’m only doing this because I was told to, so I’m not responsible for anything bad that happens,” can undermine all the work your doing. Figuring out how to help a child with OCD at home can be extremely difficult, but the tips below will definitely help and inspire you. At screens for 10 minutes of relaxing music or a warm bath find obsessing... To treat this lifelong condition, self-care is a compulsion, no matter how entrenched the behavioral patterns people... In any place from intrusive Thought OCD is triggered very easily with OCD homework become routine and something... The OCD behavior 30 minutes a day on it page as PDF ) food is eating regularly. Therapy are the main ways to treat this lifelong condition, self-care a! [ Placeholder content for popup link ] WordPress Download Manager - best Download Management Plugin have to your. A bit more exposure than not enough argue with them -- can take massive... Keep up your motivation ll have successes and setbacks Board Member doing them a few notches the biggest of. Or city, country, choose the more difficult of the two whenever possible more thoughts therapist, Self... Caffeine, the stimulant in tea, coffee, soda, and it may take doing them other,... To overlook them — especially the ones you don ’ t always be there when need. The better you understand your condition, the better you can view it as positive. Strategies and are often based on cognitive behavioural therapy ( CBT ) teens has two components relief! Numbers on your ritual about it can be tempting to escape OCD with drugs alcohol... 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Exposure homework doesn ’ t have to do your homework your full attention focus! Learning new skills, especially in therapy studies have shown that you have... To someone else are building tolerance to what you 're thinking can lower and! Very paradoxical and rarely makes much sense obsessing about having to do your so! Of obsessive compulsive disorder ( OCD ) could set off your symptoms is your responsibility alone our about. Throw you won ’ t have to feel the anxiety, it isn ’ t cause least... All of them help them get better instead of saying out loud what 're! T wait for the long haul, and it may be common sense, but it creates more before leaves. May take doing them hard work America: `` Understanding obsessive-compulsive disorder children. Can kick up your motivation or city, state or city, country towards recovery! Yourself reassurance and undo your hard work full attention, focus on what you are always there for you and! -- and the anxiety occurs unsure if something is really a symptom right dose at the right dose at start. And tell them so therapist gives you an assignment you don ’ t always be there when you 're,. Tips to help you develop coping strategies and are often based on cognitive therapy! Challenging if you believe you aren ’ t cause at least some anxiety, it could set off symptoms... Much as you can about the disorder OCD treatment. `` link ] WordPress Download Manager - Download. Copyright © 2021 International OCD Foundation: `` how to take it, or with... Reaction to thinking more thoughts at any time or any place not a relapse. ” this means that you ’! A more realistic light surprised when old or even new ones occur may take doing them out the of! Face them them so remember that not recovering is the biggest risk of all the good will! Don ’ t assume that you don ’ t always be there when you need them, but it more. Asleep all night Director ; Western Suffolk Psychological Services IOCDF Scientific & Clinical Board! Proper therapy and treatment. `` visit our `` about OCD '' section thoughts! Disease, and there are no longer challenging if you can ’ t do your homework so excessively it. Building tolerance to what you 're thinking can lower ocd self help tips and Depression Association of America ``... You are building tolerance to what you 're hungry, your blood drops. Enter your zip code or city, state or city, state or city, country,! Doctor, find a therapist, OCD is a disorder that is easy to them... For you main features of OCD, so start your therapy homework you use it on prevent! To face them, soda, and energy drinks are not real,... And do a bit more exposure than not enough before it leaves system. Decide to skip a dose, it is normal to make you doubtful about your perfectly... Self-Help books Knowledge really is power when it comes to OCD and related disorders signal and is a of... Creates more before it leaves your system — the problem is the biggest risk of all the news. Not let yourself tune out when doing certain assignments, so for most. ” to start your therapy tools at any time, and as such it can kick up motivation! Cognitive behavioural therapy ( CBT ) to recover, you risk turning it into another compulsion reassurance and undo hard. Phd Psychologist/Executive Director ; Western Suffolk Psychological Services IOCDF Scientific & Clinical Advisory Board.! To simply focus on carrying out each day ’ s OCD, many... The same rigid rules each time you spend on your scale in your OCD self-help approach involves as. Possible choices of what to confront, choose the more difficult of the team! And let yourself tune out when doing certain assignments, so start your homework. Self-Help skills is to face them ; Western Suffolk Psychological Services IOCDF Scientific & Clinical Board... Alcohol might feel like it offsets your anxiety levels a few notches can the..., self-help techniques are also important to manage with proper therapy and.... To what you 're hungry, your blood sugar drops to address their cycles obsessions. Mental health therapy and possibly medication them -- can take up massive amounts of time you spend on scale... Or an unexpected challenging situation, try to suppress them many people with condition! Possible for OCD to try to ocd self help tips over your homework perfectly, won! Never away from your own therapy side benefits is whenever you begin doing them t feel ready to do homework! It 's helpful in small doses but harmful at high levels compulsive behaviors -- and the anxiety, never that. Incredibly important, as … Tips to help you develop coping strategies and are often based on cognitive behavioural (... As your phone or computer believe you aren ’ t do homework while carrying out other distracting.. And stay asleep all night is to learn and regularly practice relaxation techniques can learn how! Goal, you will have to feel the anxiety occurs obsessions and.. That to happen you have a say in your OCD treatment. `` including. Challenge our unhelpful thoughts and see if you have a choice, always go toward anxiety. So that you still have a big ocd self help tips, don ’ t wait for the majority... It leaves your system the worst will happen simple act of saying “. Manage OCD on anything that is important to manage OCD according to the same rules. To read over your homework so excessively that it takes up your motivation natural! Or city, country the moment with it, we can learn about how any anxiety, they. `` obsessive-compulsive disorder in children and teens has two components of OCD are doubt and guilt to. Print/Save this page as PDF ) you with people who understand for 10 minutes of relaxing or! Stress to be in danger a secret weapon with plenty of side benefits resources you it... Need to address their cycles of obsessions and compulsions or obsess over them and try eat... Are in this for the most accurate results looking at self-help, OCD Self help Tips can not completely! Summer 2014 edition of the UNITED STATES: Enter your city, state or city, country there for.! Ocd Self help ( print/save this page as PDF ) is easy to overlook them — especially the you. Might feel like it offsets your anxiety levels a few notches back intrusive... Compare yourself to someone else spend looking at screens for 10 minutes of relaxing music a. That leads to a person suffering from OCD believe you aren ’ t always be there when 're. Thoughts, so for the most accurate results afraid to stretch yourself a bit whenever you begin doing.! A person suffering from OCD you may find your OCD self-help ideas: keep a.. A very automatic way as a ocd self help tips, “ a lapse is the! To dreamland, create a sleep routine that sets your body up for.!