Obsessive-Compulsive Disorder (OCD) is more than a form of repeated behaviors, it is a continuous struggle with intrusive, unwanted thoughts that can feel overwhelming. Even though many people automatically assign OCD to behaviors like handwashing or checking, the real OCD comes from thoughts that simply do not go away or keep coming back and cause anxiety or distress. But imagine if you could learn to make the thoughts simply stop and not ritualize as a response?
In this blog, we will discuss some practical and psychological ways to manage OCD thoughts. Whether you are struggling with OCD personally, or know someone who is, learning how to confront these thoughts can be very effective and a legitimate path to recovery.
Understanding OCD Thoughts: What’s Actually Happening?
Obsessions are intrusive thoughts, images, or urges that are unwanted and distressing. Compulsions are mental or physical behaviors you engage in to try and “neutralize” or remove the anxiety provoked by the obsession. Here are some examples of some of the thoughts someone might have with OCD, “What if I harm someone without even knowing it?” “Did I leave the stove on? My house is going to burn down!” “I better wash my hands again, they still feel dirty.” OCD is not just about a person being “too clean” or “super organized”. OCD includes being mentally trapped in fearing something catastrophic might happen if you don’t do the compulsive behavior.
Why Managing OCD Thoughts Is Tricky?
Attempting to drive away your OCD thoughts often doesn’t work out well. It’s similar to telling yourself not to think about a pink elephant, in fact, that is all you can think of. The harder you try to distract yourself from intrusive thoughts, the louder, more extreme, and more intense they usually get. Almost like a wicked cycle of being even more consumed by thoughts that’s hard to ignore. That’s one of the basic things OCD therapy doesn’t want you to do, it doesn’t want you to try and overcome or fight OCD thoughts. What it wants you to do is to change your relationship with OCD thoughts so that you can be okay if they are here without them dictating your actions or feelings.
How to Manage OCD Thoughts: 5 Powerful Strategies
1. Seek Professional Help
If you are experiencing the effects of OCD, it is important that you consult with an OCD therapist in New York as your first action step. Treatment by a professional is known to be the most effective treatment option for OCD and, in general, will involve either Exposure and Response Prevention (ERP) and/or Cognitive Behavioral Therapy (CBT). ERP is recognized as the gold-standard of OCD treatment and helps you confront your fears without performing compulsions to help the anxiety associated with obsessions to subside. Cognitive Behavioral Therapy (CBT) is focused primarily on reframing the meaning you assign to intrusive thoughts, while also teaching you healthier, more empowering ways to respond to those thoughts. In some cases, prescribed medication, such as SSRIs (Selective Serotonin Reuptake Inhibitors), are utilized to assist in the control of symptoms you may be experiencing as a result of OCD.
2. Practice Mindfulness
Mindfulness teaches you to observe your thoughts without judgment, so you’ll be able to feel them rather than place them in a “good” or “bad” category. Instead of getting hooked on trying to change or suppress your thoughts, with mindfulness, you simply notice them and let them drift on by, like a cloud drifting on by in the sky. You don’t need to get involved with them – attempt to chase them or push them away. Mindfulness skills are often included as part of OCD therapy in New York, because they are so helpful for loosening the grip that OCD can hold on the mind. Simple mindfulness skills such as: deep breathing techniques, body scans, and observing your thoughts while meditating can really help ease intrusive thoughts.
3. Label the Thought as OCD
Managing OCD thoughts begins with being aware. So, when an intrusive thought pops into your head, you will label it as thought: “This is an OCD thought.” Notice the thought for what it is – a harmless brain misfire – will quickly start to drain the thought of its power. It will remind you that these thoughts do not define you nor your reality. You are not your thoughts; you are simply experiencing them. This even slight shift in perspective will help you stay calm, lessen your anxiety, and start changing how you respond to the intrusive thought.
4. Accept the Thought
The more you try to push a thought away it seems to be stronger and to last longer. This is true with OCD, which tends to exacerbate the entire cycle of anxiety and compulsion. Instead of fighting with the thought, try learning to accept it (which is a form of exposure). When an intrusive thought comes into your head, say to yourself, “Okay, here’s the thought again. It’s uncomfortable, and I don’t particularly want to have this thought, but I guess I can tolerate it.” By simply recognizing the thought and then moving on without reacting or engaging, you lessen that drive to do something about. Sadly, the more you fight against that thought, the stronger it will seem to be. In time, this will lessen the hold of that thought, naturally playing itself out without shattering your peace of mind.
5. Challenge Your Thoughts
OCD commonly depends on distorted thinking or reasoning patterns, such as the idea that if you think a bad thought, it means that you are a bad person. This concept is called thought-action fusion, and it’s a hallmark of OCD-related thinking. Challenging those beliefs is critical to reducing the power OCD has over your mind. One of the first things to do is asking yourself questions like, “What evidence is there that I am actually that thought?” or, “Have I ever actually experienced my worst fears?” Working with a trained OCD therapist in New York will greatly help support you in recognizing and reframing these patterns.
How Long Does It Take to Manage OCD Thoughts?
The time it requires to manage the intrusive thoughts of OCD varies significantly from person to person. Notice some meaningful change within a few months into a structured therapy like Exposure and Response Prevention, while other people may take a year or longer to see meaningful lasting change. The degree of your symptoms, how long you have had OCD, and the frequency with which you practice the therapy strategies, all matter. It is also worth noting that the goal of therapy is not to eliminate intrusive thoughts all together potentially, but to change your relationship to them. With persistence, patience, and support from a therapist, you can absolutely make meaningful progress.
Conclusion
Obsessive-Compulsive Disorder (OCD) can be distressing, but it does not determine who you are as a person. With the help of a well-trained therapist, effective therapeutic tools, and self-kindness, it is possible to move beyond the individual experiences of obsessions and compulsions and return to feeling some peace of mind. If you are having trouble with OCD, contacting an OCD therapist in New York may be the most valuable first step toward recovery. Treatment from a professional, especially in the form of Exposure and Response Prevention (ERP), has proven methodologies to help manage your OCD. Keep in mind you are not your thoughts and you are stronger than your fears.
References
- “Self-care for obsessive compulsive disorder (OCD) | Mind.” Mind, https://www.mind.org.uk/information-support/types-of-mental-health-problems/obsessive-compulsive-disorder-ocd/self-care-for-ocd/
- Penzel, Fred. “25 Tips for Succeeding in Your OCD Treatment.” International OCD Foundation, https://iocdf.org/expert-opinions/25-tips-for-ocd-treatment/
- “Treatment – Obsessive compulsive disorder (OCD).” NHS, https://www.nhs.uk/mental-health/conditions/obsessive-compulsive-disorder-ocd/treatment/
- “Obsessive-Compulsive Disorder: When Unwanted Thoughts or Repetitive Behaviors Take Over.” National Institute of Mental Health, https://www.nimh.nih.gov/health/publications/obsessive-compulsive-disorder-when-unwanted-thoughts-or-repetitive-behaviors-take-over
