Struggling With Obsessive Thoughts? 5 Tips to Help You Rein in Your OCD
It’s estimated that 2-3 million adults in the U.S. deal with OCD. While it can impact people differently, the most common symptom of OCD is obsessive thoughts. You might have better days than others, and your thoughts might not feel like they’re “controlling” you all the time.
However, if you tend to struggle with obsessive thoughts and wish you could get them under control, you can put a few tips into practice that will help. Let’s cover a few of those tips to rein in your OCD daily and take greater control of your thoughts.
1. Practice Mindfulness
Mindfulness has become something of a buzzword nowadays, but its popularity is justified. You don’t have to sit in a specific position, do any “chanting,” or do anything with your hands.
Instead, mindfulness is about focusing on the present. Close your eyes and concentrate on your breathing. Take in your surroundings. What do you hear? What do you smell? How does your body feel?
Thoughts will continue to enter your mind, but you can let them pass by without holding onto them. Mindfulness will help you manage stress and limit intrusive thoughts caused by your OCD.
2. Exercise
Most people understand the benefits of exercise for physical health. However, it’s also a great way to control your OCD symptoms. Not only does exercise help with stress and anxiety, but it also gives you a healthy distraction. When you’re running, cycling, or working out at the gym, it’s hard for negative or obsessive thoughts to creep their way in. It’s also harder for compulsions to take over.
The best part? The effects of exercise will linger for quite a long time after your workout. Dopamine levels are higher, and you’ll be in a better mood, so it’s less likely that your anxiety will trigger obsessive thoughts.
3. Get Enough Sleep
The National Sleep Foundation recommends healthy adults get 7-9 hours of sleep each night. When you struggle with OCD, reaching that number is incredibly important.
Unfortunately, that’s easier said than done. It’s not uncommon for people with OCD to struggle with insomnia, thanks to intrusive or anxious thoughts. You can boost your overall sleep hygiene if you often lay in bed tossing and turning because of those thoughts. Try things like:
Going to bed at the same time
Waking up at the same time
Avoiding electronics before bed
Not drinking alcohol or caffeine before bed
Creating an ideal sleep environment
By focusing on your sleep health, you’ll be less likely to toss and turn with negative thoughts and less stressed throughout the day.
4. Lean On Your Support System
When you’re dealing with OCD, it’s easy to feel very alone. However, isolating yourself and trying to combat your symptoms on your own will often make things worse.
Talk about your OCD and the symptoms you struggle with. Open up to family members and friends. Sometimes, something as simple as getting that weight off your shoulders can help with the stress and anxiety that triggers your symptoms.
Let those closest to you know what you need and how they can help. More often than not, they’ll be happy to help.
5. Reach Out for Help
Family and friends are great resources. However, they might not be enough to help you manage your symptoms and rein in your thoughts.
If you’re really struggling and the above tips aren’t working, consider reaching out to get help from a professional. Anxiety therapy can be a powerful resource to improve your OCD, and we’re here to help! Feel free to contact us for more information or to set up an appointment. You deserve to be in full control of your thoughts again.
