Obsessive-Compulsive Disorder (OCD), a form of anxiety disorder that is characterized by a sense of obsession or disturbing thoughts and compulsions – a way to help control OCD.

Treatment for OCD is usually medication, psychotherapy, or both.

There are several self-help methods that can be applied in everyday life to help an individual to overcome OCD. Here are some helpful tips:

Get to know OCD

Recognizing that OCD is a disorder of anxiety is the first step in understanding how to overcome it.

Studies show that over 2% of the adult population suffers from OCD at stage one in their lives. The symptoms typically appear around the age of 19, affecting everyday life in many ways.

Understanding anxiety

Think about the situation that caused you anxiety. Usually, knowing what you are afraid of is a real thing but powerlessness to stop it in the event of anxiety disorders.

Take note of worrying thoughts and deal with them one by one, no matter whether they are realistic or not because they may be helpful.

Make sure you also record what happened prior to the occurrence of anxiety so that you can identify triggers your anxiety.

Challenge your fears

Think about the fears you have and ask yourself if they are realistic or you are curious about facts and thoughts.

In addition, you should consider whether your thinking is correct, what are the negative effects of such thinking.

By challenging your fears, you are opening yourself up to new strategies for thinking.

Accept OCD as interference in your life

Accepting is always the first step to overcoming your anxiety.

Save the journal

List down any thoughts that you don’t like and distract yourself from the things that make you anxious and pay attention to the rituals or compulsions you have against this thought.

Slowly, reduce compulsive behavior

For example, if you have to check if your washing machine has been turned off 10 times, try setting it to 8 times, and then reduce it to 6, 4, 2 times until you reach to none.

If you are still struggling with OCD, talk to a doctor about other treatments, and get an appointment with a psychologist to find a strategy to help you cope with your unique situation.

Forget about your ritual

If you need to perform the ritual immediately, for example, if you touch something, you must wash your hands immediately; try to delay it to 1 minute, 3 minutes, 5 minutes, and so on. Try to keep a balance between incidents and rituals so that you are comfortable with not forcing yourself.

Individuals with obsessive-compulsive thinking and compulsive behaviors may find themselves uncomfortable with their daily lives. No matter what you do, it’s hard to avoid it.

But various treatments and help are always available. With self-help strategies and strategies, you may be able to break free from OCD symptoms and take control of your life.

By Nurul
12th May 2020 15:15

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