How to manage OCD: coping strategies and supporting your mental health

Living with obsessive-compulsive disorder (OCD) can be a challenge, but with the right strategies and support, you can manage your symptoms and improve your quality of life.

From practical techniques to mindfulness exercises, this guide offers insights into how to navigate the complexities of OCD and maintain your mental wellbeing.

The daily impact of OCD

According to SANE Australia, OCD is a mental health condition known for persistent, unwanted thoughts (obsessions) and repetitive behaviours (compulsions).

These symptoms can differ widely between individuals—some may experience mild disruptions, while others find that OCD significantly affects their daily life.

Intrusive thoughts might involve fears of contamination, doubts, or even aggressive impulses, while compulsive behaviours could include excessive cleaning, checking, or counting. These actions are often time-consuming and can lead to significant distress.

However, it’s essential to understand that with the right strategies, managing OCD is possible.

For a deeper understanding of OCD, visit our blog: What is obsessive-compulsive disorder (OCD) and how do I know if I have it?

Daily strategies for managing OCD

With effective strategies in place, you can manage your OCD and focus on what you love.

Here are some techniques that have worked for others (So OCD, Better Health Channel) and could work for you:

Managing obsessions

Obsessions are thoughts, feelings, or worries that are unwanted, intrusive, and persistent.

Although they can feel overwhelming and difficult to control, there are daily strategies you can use to help manage these thoughts and feelings.

1. Acknowledge without engagement

Recognise that obsessive thoughts are a symptom of OCD, not a reflection of your character. Remind yourself that these are just thoughts, and choose not to engage with them. Simply noticing a thought without reacting to it can reduce its impact.

2. Schedule ‘worry time’

Allocate a specific time each day to focus on your worries. By containing your obsessive thoughts at a particular time, you can reduce their intrusion during the rest of your day. When your scheduled time arrives, review your worries; you may find many are easier to let go of.

3. Practise mindfulness

Engage in mindfulness exercises like meditation and deep breathing to stay present. Over time, mindfulness can help you observe your thoughts without judgment, reducing the intensity of obsessions.

4. Avoid attaching meaning to every thought

Not every thought requires analysis. Accept that thoughts can be irrational and may pass without needing a response.

5. Use affirmations

Counter obsessive thoughts with positive affirmations. Reassuring statements such as, "I am strong, and I can manage this," can reinforce your resilience.

6. Journaling

Writing down your intrusive thoughts can help you process them without engaging with them. Approach journaling as an observer, noting how thoughts appear and disappear.

Managing compulsions

Compulsions are repetitive behaviours or mental actions that a person feels compelled to perform in response to an obsession or strict rules.

People often perform these actions to reduce distress or prevent feared situations, even though the actions may be excessive or not realistically connected to the outcome.

1. Acknowledge your compulsions

The first step to managing compulsions is to recognise and label them. Acknowledging these behaviours as part of OCD helps you regain control.

2. Delay tactics

When you feel the urge to perform a compulsive behaviour, try to delay the action. Gradually increasing the delay can help reduce the compulsion's grip.

3. Habit reversal training

Identify triggers for your compulsive behaviours and practice healthier responses. For example, if you feel the urge to pull your hair when stressed, try squeezing a stress ball instead.

4. Self-monitoring

Keep a record of when and why you engage in compulsive behaviours. This awareness is the first step toward managing and reducing these acts.

5. Gradual exposure

Slowly expose yourself to situations that trigger your compulsions while resisting the urge to act on them. Over time, this can help build tolerance and reduce anxiety.

6. Relaxation techniques

Practices like deep breathing or progressive muscle relaxation can calm the anxiety that fuels compulsions, providing a sense of control.

7. Behavioural experiments

Test the beliefs driving your compulsions by not performing them and observing the outcome. This can help diminish the power of these behaviours.

8. Activity substitution

Replace compulsive behaviours with positive activities, such as going for a walk or engaging in a creative hobby. This can divert your focus and reduce the compulsion’s hold.

General self-care strategies

In addition to specific OCD management techniques, consider these self-care practices:

• Recognise and accept your symptoms: Understand that your thoughts and compulsions are part of OCD, not a reflection of who you are.
• Maintain a structured routine: A consistent routine can provide a sense of control and reduce stress triggered by OCD.
• Practise mindfulness and relaxation: Regular mindfulness practices, like meditation and yoga, can help you stay centred and reduce the impact of intrusive thoughts.
• Journaling: Use journaling as a therapeutic tool to process emotions and thoughts positively.
• Build social connections: Sharing your experiences with trusted friends, family, or support groups can alleviate feelings of isolation.
• Focus on your strengths: Recognise your abilities and achievements beyond the challenges of OCD.

Treatments for OCD: seeking professional help

While these strategies can help manage OCD symptoms, seeking professional mental health support is crucial for effective treatment.

Mental health professionals such as psychologists or licensed therapists can offer evidence-based treatments like talking therapies, Cognitive Behavioural Therapy (CBT) and medication management, tailored to your specific needs to treat OCD.

In addition to psychological support, organisations like APM Employment Services can assist you in finding a job that suits your needs, empowering you to live life on your terms.

Living with OCD requires resilience and support. By integrating these strategies and seeking the right help, you can manage your symptoms and lead a fulfilling life.

Remember, with the right support, it's possible to live well with OCD.

OCD resources and further reading

For more information and further reading on obsessive compulsive disorder, see the following resources:

• Obsessive compulsive disorder (OCD) - SANE
• How to deal with OCD - ReachOut Australia
• Tips for managing OCD - So OCD
• Treatment options - So OCD
• Obsessive compulsive disorder - Better Health Channel

About this article

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