Updated October 25, 2024
A common struggle OCD clients discuss is the difficulty of letting go of the obsessive thoughts. Often, the internal struggle with these thoughts is more difficult in the beginning of treatment, because clients are not doing their usual mental routines. Trying something new is always going to create more stress in the beginning. After these “new” approaches become more familiar, their effectiveness begins to show.
Below are some skills to help with letting go of OCD thoughts. Many of these skills are referenced in Stop Obsessing by Edna Foa, Ph.D. and Reid Wilson, Ph.D.
After accepting the OCD thought, there are 3 skills to try
This OCD thought isn’t helpful right now
Now is not the time to think about it. I can think about it later.
I won’t argue with an irrational thought
I don’t have to be perfect to be okay
I have to take risks to feel better. I’m willing to take risks.
The OCD thought does not mean anything. I don’t have to pay attention to it.
It’s good practice to let go of this. I want to practice.
Mindfulness involves staying present and fully engaging with the here and now. This practice can help individuals observe their OCD thoughts without judgment and without immediately reacting to them.
Meditation can be particularly effective in calming the mind and reducing the intensity of obsessive thoughts. Regular meditation can help create a state of mental stability and clarity.
CBT is a widely recognized and effective treatment for OCD. It involves changing negative thought patterns and behaviors. With CBT, individuals learn to challenge and neutralize obsessive thoughts rather than engaging with them.
ERP is a type of CBT that involves gradually exposing oneself to the source of their anxiety (the obsession) without allowing themselves to carry out the compulsive act (the response). Over time, this can help reduce the power that the OCD thoughts hold.
Having a strong support system is crucial. Friends, family, and support groups can provide encouragement and understanding. Sharing experiences with others who have OCD can be particularly beneficial, as it helps individuals realize that they are not alone in their struggles.
Several apps are designed to help manage OCD. These apps might offer tools for relaxation, tracking symptoms, and providing educational resources.
In some cases, medication may be necessary to manage OCD symptoms. Selective Serotonin Reuptake Inhibitors (SSRIs) are commonly prescribed. It’s important to discuss the benefits and side effects of these medications with a healthcare provider.
It’s important to remember that managing OCD is a continuous process. There will be good days and bad days. The key is consistency in practicing the skills and techniques mentioned.
Professional help from therapists who specialize in OCD is crucial. They can provide personalized treatment plans and strategies tailored to individual needs.
In conclusion, letting go of OCD obsessions requires a combination of strategies, support, self-care, and sometimes professional intervention. By understanding and applying these techniques, individuals with OCD can find relief and regain control over their thoughts and lives.
For more specialized guidance and support for OCD and related anxiety disorders, individuals are encouraged to seek professional help, such as through services like Good Therapy SF.