If your homework doesn’t really give you any anxiety, tell your therapist about it. 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. Sleep on it. Recognize Intrusive Thoughts. Regular exercise keeps your cortisol levels in check and benefits everything from your bones and organs to the numbers on your scale. Differences between feeling depressed or feeling blue. It might seem smart to avoid the situations that trigger your obsessive thoughts, but the more you avoid them, the scarier they feel. Also remember the sayings, “Never confuse a single defeat with a final defeat,” (F. Scott Fitzgerald) and as they say in AA, “You can always start your day over.”. Try not to get too detailed when agreeing — simply say the thoughts are true and real. Mindfulness meditation may especially help individuals with OCD. Intrusive thoughts are a hallmark symptom of OCD, as many people with the condition can testify. 14. 9. OCD-UK: "Understanding Obsessive-Compulsive Disorder (OCD). Don’t involve others in your therapy homework (unless your therapist tells you to) or expect them to push you or motivate you. Sometimes the simple act of saying out loud what you're thinking can lower anxiety and give you some perspective. The only way to overcome a fear is to face it. 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. Mindfully working to form a more objective view of your thoughts will help you in dealing with OCD. The better you understand your condition, the better you can manage your symptoms. As we know, anxiety is triggered very easily with OCD as you worry about dangers that you fear will happen. It may be common sense, but it's important to take the right dose at the right time. Studies have shown that you cannot effectively stop or push down particular thoughts. 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 best OCD self-help approach involves learning as much as you can about the disorder. If you forget to take it, or decide to skip a dose, it could set off your symptoms. It happens to everyone now and then. All rights reserved, [ Placeholder content for popup link ]
Make sure any resources you use are properly accredited. even if you think you know all of them. Take your time, and see if you can view it in terms of all the good it will do you. Obsessive thoughts and compulsive behaviors -- and the anxiety that comes with them -- can take up massive amounts of time and energy. Also, don’t do your homework so excessively that it takes up your whole day. Psychologist/Executive Director; Western Suffolk Psychological Services People sometimes let the homework become routine and do it in a very automatic way as a kind of avoidance. It can kick up your anxiety levels a few notches. Instead of expecting to lie down and drift off to dreamland, create a sleep routine that sets your body up for success. OCD Self Help Tips Self-help for OCD tip 1: Challenge obsessive thoughts and compulsive behaviors If you have obsessive-compulsive disorder (OCD), there are many ways you can help yourself in … 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. 23. It’s a good way to help keep up your motivation. On the other hand, try doing all new assignments for at least a week before deciding that they don’t make you anxious. Self-Help Tips For OCD. 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. Better to do a bit more exposure than not enough. Never forget that you have OCD. You can have an obsessive thought at any time or any place. Dont avoid your fears. ", International OCD Foundation: "From the Experts: 25 Tips for Succeeding in Your OCD Treatment.". Get active. You can’t run away from your own thoughts, so you really have no choice but to face them. 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. Also, don’t do your homework so excessively that it takes up your whole day. 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. 20. 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. Each time you expose yourself to your trigger, your anxiety should lessen and youll start to realize that you have more control (and less to fear… It is the body's alarm signal and is a normal and natural reaction to thinking we are or will be in danger. 15. Reassurance-seeking is a compulsion, no matter how you may try to justify it. 21. Some assignments can cause reactions later on, and it may take doing them a few times before the anxiety occurs. Try to read over your homework assignments at the start of each day. I originally wrote this list for my own patients, and then I realized it would be useful to others out there who are just starting or who are currently engaged in treatment. 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). Procrastination is a feature of many people’s OCD, so start your therapy homework assignments the day you get them. Talk to your doctor if side effects are an issue, or before you take anything new, including over-the-counter medicine and vitamins. 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. People believe Stress to be part of the OCD behavior. The questions they raise are not real questions, and there are no real answers to them. If your therapist gives you an assignment you don’t feel ready to do, you can speak up and tell them so. 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. Here are some tips to help with your OCD: Learn and practice a relaxation techniques, deep breathing, mindfulness meditation; If you want to recover, you will have to do this. Instead, expose yourself to your OCD triggers, then try to resist or delay the urge to complete your relief-seeking compulsive ritual. This article was initially published in the Summer 2014 edition of the OCD Newsletter. Watch out for having to do your homework according to the same rigid rules each time you do it. In addition to your doctor, find a therapist, OCD coach, or support group to connect you with people who understand. Don’t be surprised when old or even new ones occur. Remember that in OCD, the problem is not the anxiety — the problem is the compulsions. Don’t waste time trying to prevent or not think your thoughts. Firstly, we can learn about how any anxiety affects our body. Steer clear of caffeine, the stimulant in tea, coffee, soda, and energy drinks. OCD Self Help (print/save this page as PDF). The questions they raise are not real questions, and there are no real answers to them. 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