Get to Know the Flavors
OCD can show up in many ways, it is not just about liking things organized and tidy. Some of the ways OCD appears may seem surprising such as a fear of harming someone, concerns of morality, or even somatic hyperawareness. The sooner that you can identify whether you are having an OCD thought or not, the sooner you can begin to decide how to respond to those thoughts.
Delay, Delay, Delay
Once you have identified an OCD behavior, try delaying the compulsion. Delaying is a powerful way to show OCD who is boss. At first, delay by a small amount of time. For example, if you feel the need to check that the door is locked for a second (or 10th ) time, begin by pushing it off by five minutes and then progressively lengthen the time. Eventually, you may no longer need to check at all, and the worry may pass. Most people who can put night time routines off until morning, no longer feel the need to complete their ritual come morning.
Use a Timer
Another strategy to use with compulsions is to set a time limit. If you usually spend around 30 minutes researching health concerns, try setting a new goal of 20 minutes and once your timer goes off, commit to putting your research aside. Track your progress and don’t beat yourself up if you slip back occasionally.
Make a Date with Your OCD
Determining when you engage with OCD is a useful strategy to manage OCD. If you set aside a predetermined time to engage with your OCD, then you are not allowing OCD to take the lead. If OCD shows up outside of your date time, you will have to let it know that you are busy and can’t respond until the next date.
Ride the Wave with Self-Encouragement
Recognize that some OCD thoughts cause a strong fear response when it is not warranted. Ride the wave of discomfort, resting assured that anxiety cannot stay at its peak forever. Eventually the feelings will begin to change. There is no need to act on the false alarm. Come up with encouraging self-statements such as, “I can handle this” and remind yourself of your strength when the waves hit.