How To Avoid OCD Compulsions
Avoiding OCD compulsions—the repetitive behaviors or mental acts performed to reduce anxiety caused by obsessive thoughts—can be challenging but is very achievable with the right strategies. Here’s how to manage and reduce compulsions:
1. Understand the Purpose of Compulsions
- Compulsions temporarily reduce anxiety, but they reinforce OCD in the long term.
- The goal is to break this cycle by resisting compulsions.
2. Practice Exposure and Response Prevention (ERP)
- ERP is the gold-standard therapy for OCD.
- It involves deliberately exposing yourself to anxiety-provoking thoughts or triggers without performing the compulsive behavior.
- Over time, anxiety decreases naturally without the need for compulsions.
3. Delay the Compulsion
- When you feel the urge to perform a compulsion, try to delay it for a few minutes.
- Gradually increase the delay time, helping build tolerance to anxiety.
4. Use Mindfulness Techniques
- Mindfulness helps you observe urges without acting on them.
- Focus on your breathing or sensations in the moment without judgment.
5. Cognitive Restructuring
- Challenge beliefs that compulsions are necessary.
- Remind yourself that anxiety will decrease even without performing the compulsion.
6. Develop Alternative Coping Strategies
- Distract yourself with a healthy activity (e.g., walking, reading).
- Use stress reduction tools like deep breathing or grounding exercises.
7. Seek Professional Support
- A therapist trained in ERP can guide you safely through resisting compulsions.
- Medication (SSRIs) can also help reduce the intensity of compulsions.