1. Practice Deep Breathing Techniques
Deep breathing is a meditative exercise that helps establish mindfulness, an awareness of the rhythms and sensations of your body that allows you to refocus energy. You can use it when obsessive thoughts or compulsions arise, reducing the associated anxiety. Sit in a quiet, comfortable place that is free of distractions, such as an isolated room at home or an unused office or storage closet at work. Inhale slowly to a count of five, taking care to breathe in from your abdomen rather than higher up in your chest. After you have inhaled, hold your breath for another count of five, and then exhale fully for a count of five. Then take in two regular breaths, and repeat the process--breathing in for five, holding for five and exhaling for five. Do this for at least 5 minutes while repeating calming words to yourself, such as "relax" or "let go." Don't become agitated if it doesn't have an immediate effect. Instead, observe the feelings and sensations of your body as you do this. You will find your anxiety becomes more manageable the more you practice it. Yoga, muscle relaxation and formal meditation can have a similar calming effect.
2. Ask a Therapist About Exposure and Response Prevention
Exposure and response prevention is a common part of behavioral therapy, which is designed to help you live with obsessive-compulsive disorder (OCD) symptoms. With the help of a therapist, you slowly confront the source of your fears and anxieties, allowing yourself to be exposed to them. At the same time, you are prevented from reacting to them through the rituals and recurring behaviors that you normally practice. This process of slow confrontation can gradually reduce the anxiety you feel about the OCD and help to contain the intrusiveness of repetitive behavior. It often takes place in steps or stages. For instance, if you repeatedly check your stove to make sure it is off, exposure and response prevention will first work to reduce the number of checks by one or two, and then a few more, until you no longer need to check it at all. Similar forms of behavioral therapy will let you exert greater control over OCD and allow you to live with its effects more readily.
3. Educate Your Family and Friends About OCD
OCD can appear strange and a little frightening to those who aren't familiar with it. Well-meaning friends may admonish you to "get over" your obsessive thoughts, without realizing that it isn't just a matter of willpower. When those close to you don't understand what you're going through, it can feel very isolating. That's a problem because obsessive-compulsive habits can become worse if you are alone and don't have anything else to focus on. Speak with those close to you about your condition and ask them to understand what it entails. Family therapy or talks with a counselor can help better educate them and teach techniques to aid you in dealing with symptoms. The more supportive they can be, the stronger you'll feel when dealing with your OCD.
