Have you ever felt that strange feeling that you need to do something over and over again to feel calm? Or have thoughts that won’t leave your head, even when you try to ignore them? If this happens to you, know that you are not alone. Millions of people around the world live with Obsessive Compulsive Disorder, known as OCD .
How to control OCD is a question that echoes in the minds of those who live this reality every day. I understand this anguish because I have seen first-hand how this disorder can affect a person’s life. That is why I want to talk to you honestly and lovingly about this important subject.
OCD isn’t just “ cleanliness ” or “ perfectionism .” It’s a real disorder that can cause a lot of suffering. But here’s the good news: It’s possible to learn how to control OCD and live a full, happy life .
What is OCD and Why Does It Happen?
Imagine your mind as a radio station that sometimes gets out of tune. OCD is like constant interference, causing the same thoughts to play over and over again, like a song that won’t leave your head.
Obsessive–compulsive disorder (OCD) is a mental disorder in which an individual has intrusive thoughts (an obsession) and feels the need to perform certain routines (compulsions) repeatedly to relieve the distress caused by the obsession, to the extent where it impairs general function.
Wikipedia
Obsessive Compulsive Disorder has two main parts:
Obsessions are thoughts, images or impulses that appear in our minds without us wanting them to. They can be about dirt, illness, violence, religion or anything else that causes anxiety.
Compulsions are behaviors or mental actions we do to try to relieve the anxiety caused by obsessions. For example, washing your hands several times, checking that the door is locked, or counting to a specific number.
The problem is that these compulsions only bring temporary relief. It’s like scratching a mosquito bite – it feels soothing for a moment, but then it itches even more.
The Most Common Signs of OCD
Everyone experiences OCD differently, but there are some signs that are more common:
- Excessive fear of germs or contamination
- Need to organize everything “perfectly”
- Bad thoughts about hurting someone (even if you don’t mean to)
- Check doors, stove or other things several times
- Counting, repeating words or performing mental rituals
- Difficulty throwing things away (hoarding)
If you identify with any of these signs, don’t despair. Recognizing yourself is the first step towards change.
How to Control OCD: Practical Strategies for Everyday Life
Now let’s get to what really matters: the strategies that can help you gain more control over OCD. These techniques have been tested and approved by thousands of people who have managed to significantly improve their quality of life.
1. Understand Your Triggers
The first step to controlling any situation is to understand it well. Start noticing when your OCD symptoms appear most. Ask yourself questions like:
- At what times of the day do I feel most anxious?
- What situations make my obsessive thoughts increase?
- What was happening when I started having compulsions?
I always tell my friends that knowledge is power. When you understand your patterns, it becomes easier to prepare and react differently.
2. The Gradual Exposure Technique
This is one of the most effective techniques for dealing with OCD . The idea is simple: you gradually expose yourself to situations that cause anxiety , but without compulsing.
For example, if you are afraid of germs:
- Start by playing on something “not very dirty” (like a table)
- Wait a while before washing your hands
- Gradually increase the time and “dirt”
- Over time, your anxiety will naturally decrease.
This may seem scary at first, but it works because it teaches your brain that there is no real danger.
3. Question Your Thoughts
When an obsessive thought appears, try asking yourself these questions:
- “Is this thought based on facts or fears?”
- “What’s the worst thing that could happen if I don’t follow this compulsion?”
- “Is this concern really important?”
Often times, our fears are much greater than reality. Questioning helps put things into perspective.
4. Use the 10 Minute Technique
When you feel the urge to binge, tell yourself, “I’ll wait 10 minutes.” During that time, do something else:
- Listen to a song
- Talk to someone
- Do light exercise
- Breathe deeply
You will often notice that the urge passes naturally after a few minutes.
Breathing and Mindfulness Techniques to Control Anxiety
Anxiety is like fuel for OCD. When we learn to control it, the obsessive-compulsive symptoms also decrease. Breathing and mindfulness techniques are powerful tools in this battle.
4-7-8 Breathing
Here’s a simple technique you can do anywhere:
- Inhale through your nose for a count of 4
- Hold your breath for a count of 7
- Exhale through your mouth counting to 8
- Repeat 4 times
This breathing calms the nervous system and reduces anxiety quickly.
Mindfulness Para o TOC
Mindfulness is about paying attention to the present moment without judgment. For those with OCD, this is especially helpful because:
- Helps you observe your thoughts without getting carried away by them
- Reduces general anxiety
- Improves the ability to make conscious choices
Start with just 5 minutes a day. Sit comfortably and observe your breathing. When thoughts arise, simply notice them and return your attention to your breathing.
The Importance of Professional Support
While there are many things you can do on your own, it’s important to understand that OCD is a serious disorder that often requires professional help.
When to Seek Help
See a psychologist or psychiatrist if:
- Symptoms interfere with your work or relationships
- You spend more than an hour a day with obsessions and compulsions
- Feel like you can’t control the symptoms alone
- Are you avoiding important situations because of OCD?
Types of Treatment Available to Control OCD
Cognitive Behavioral Therapy (CBT) : This is the most effective type of therapy for OCD. It helps you understand and change your thought and behavior patterns.
Medication : In some cases, medications may help reduce symptoms. This should always be evaluated by a doctor.
Group Therapy : Talking to other people who are going through the same thing can be very comforting and helpful.
Lifestyle Changes That Make a Difference
Your lifestyle has a huge impact on managing OCD. Small changes can add up to big results.
Physical Exercises
Exercise is like a natural remedy for anxiety. When we exercise, our body releases endorphins, which are substances that make us feel good.
You don’t have to become an athlete. Start with:
- 20 minute walks
- Dance at home
- Yoga or stretching
- Any activity that gets you moving
Food and OCD
What we eat affects how we feel. To better control OCD:
- Avoid excess caffeine (can increase anxiety)
- Eat foods rich in omega-3 (fish, nuts)
- Maintain regular feeding times
- Drink plenty of water
Quality Sleep
Lack of sleep worsens all symptoms of anxiety and OCD. Create a sleep routine:
- Go to bed and wake up at the same time every day
- Avoid screens 1 hour before bed
- Keep the room dark and quiet
- Do relaxing activities before bed
Strategies for Dealing with Relapses
It’s important to be realistic: there will be tougher days. This doesn’t mean you’ve failed or that you’re not improving. It’s part of the process.
What to Do When Symptoms Return
- Don’t judge yourself : Be kind to yourself
- Go back to basic techniques : Breathing, mindfulness, questioning thoughts
- Seek support : Talk to family, friends or professionals
- Remember your progress : You’ve had control before, you can have control again.
Relapse Prevention
- Keep up the practices even when you’re feeling well
- Keep doing therapy even after you get better
- Have an action plan for difficult times
- Cultivate a solid support network
Building a Support Network
No one has to face OCD alone. Having people who understand and support you makes all the difference.
How to Talk to Family and Friends
Explaining OCD to people who have never experienced it can be challenging. Here are some tips:
- Use simple analogies (like the one about the badly tuned radio station)
- Explain that it’s not just “mania” or “perfectionism”
- Please be patient and understanding.
- Explain how they can help (or not get in the way)
Support Groups
Participating in support groups, whether in person or online, can be transformative. You will find that:
- You are not alone in this fight
- Other people have managed to improve
- There are strategies that work
- It is possible to live well with OCD
Stories of Overcoming and Hope
I want to share with you that I have met many people who have managed to control their OCD and now live full and happy lives. Each story is unique, but they all have one thing in common: the decision not to give up.
Maria, a 35-year-old teacher, used to check her door 20 times before leaving home. Today, she can leave the house checking it just once. How? With patience, hypnotherapy and using the techniques I shared here.
John, a 28-year-old accountant, couldn’t touch anything without washing his hands immediately. Through gradual exposure and professional support, he is now able to live normally, without cleaning dominating his life.
These stories fill me with hope, and I want you to know that your story of overcoming is also possible.
Technology and Apps That Can Help
We live in the age of technology, and it can be an ally in controlling OCD.
Useful Apps
- Meditation Apps : To Practice Mindfulness
- Digital diaries : To track symptoms and progress
- Breathing Apps : For Relaxation Techniques
- Reminders : So you don’t forget to take your medicine or exercise
Technology Care
While technology can help, it can also hinder if not used carefully:
- Avoid “googling” symptoms excessively
- Don’t use apps that feed compulsions
- Set time limits for device usage
Myths and Truths About OCD
There is a lot of misinformation out there about OCD. Let’s clarify some important points:
Common Myths
- “OCD is just a cleaning mania” : False. There are many different types of OCD.
- “It’s just a matter of willpower” : False. It’s a real disorder that needs proper treatment.
- “People with OCD are crazy” : False. They are normal people with a specific disorder.
- “OCD has no cure” : False. Although it is chronic, it can be very well controlled.
Important Truths
- OCD can affect people of all ages
- The treatment works for most people
- It is possible to live a normal life with controlled OCD
- The sooner you seek help, the better the results.
Conclusion: Your Journey of Control and Freedom
We’ve come to the end of our conversation, and I want you to take away one main message: you have power over OCD, even if it doesn’t feel that way sometimes.
The path to controlling OCD isn’t always easy, but it’s definitely possible. Every small step you take—whether it’s practicing deep breathing, challenging an obsessive thought, or seeking professional help—is a victory.
I believe in you. I believe in your ability to learn, grow, and transform. OCD may be a part of your life, but it doesn’t have to control it.
The strategies I’ve shared here work. They’ve been tested by thousands of people who now live lighter, freer lives. You can be one of those people too.
Start slowly. Choose one or two techniques that make the most sense to you and practice them consistently. Over time, you can add other strategies to your toolbox.
Don’t be afraid to ask for help. Seeking professional support is not a sign of weakness – it’s a sign of courage and self-care.
Your OCD management journey begins now, with the next step you choose to take. And I’ll be here cheering you on, because I know you’re stronger than you think.
OCD may have started this story, but you have the power to write the ending. And I’m sure it will be a happy ending.
If you or someone you know is struggling with OCD, don’t hesitate to seek professional help. There are specialist hypnotherapists, psychologists and psychiatrists who can offer the support you need to live a fuller and happier life.