1. Attend Therapy
Cognitive-behavioral therapy is often a very effective means of treating the effects of obsessive-compulsive disorder (OCD), though other forms of therapy may prove helpful as well. Cognitive therapy involves you and a therapist working together to uncover the roots of your obsessive thoughts. By identifying the incidents and formative emotions that led to OCD, you can better understand how they affected you and develop ways of replacing those negative patterns with healthier ways of thinking. Behavioral therapy is much more direct, seeking to give you the tools to deal with the symptoms of OCD when they arise. It often involves exposing you to the source of your anxieties and preventing you from responding with compulsive rituals. Together, these techniques can help you assert greater control over your OCD and even eliminate it entirely.
2. Take Medication
OCD medication works to raise your levels of serotonin, which is a neurotransmitter connected to the condition. No one is entirely sure what causes OCD, but it has been linked to deficiencies in serotonin. Medications like clomipramine and fluoxetine address that deficiency, reducing the impact of obsessive thoughts and rituals. OCD medication is usually only available with a prescription and often works best in conjunction with therapy. Most types take a few weeks to work and function only if you take regular doses. Some have side effects, though most of these are minimal. Speak to a therapist or trained medical professional before taking medication for OCD.
3. Stay Social
Isolation and loneliness can make the effects of OCD worse. Without something else to distract you, you may fixate on your obsessive thoughts and increase your anxiety and depression. Isolation becomes harder to avoid when friends and family members don't understand your condition, causing you to feel ashamed or attempt to hide it. Set time in your schedule to see friends and family, even if it's just lunch or dinner a few days a week. Work to educate them about your condition, and let them know what to expect when you grapple with the symptoms. Don't feel ashamed of your OCD, and don't allow it to cut you off from other people in your life. You can also minimize the effects by taking care of yourself, eating healthy meals and exercising.
4. Practice Relaxation Techniques
Relaxation techniques, such as yoga and meditation, can help calm you during an anxiety attack or bout of obsessive thinking. There are numerous techniques, most of which revolve around the idea of mindfulness. They encourage you to notice your body in the moment, turn your perceptions inward and replace stressful emotions with calming ones.
You can use the following basic technique whenever you feel triggered by your OCD. Find a quiet and comfortable place free of distractions--perhaps a spare room at home or an unused office or storeroom at work. Breathe in slowly from your abdomen for a count of five, hold the breath in for the same amount of time, and exhale slowly for an equal amount of time. Take two normal breaths and then repeat the slow intake again. Do this for at least 5 minutes while repeating calming words such as "relax" or "let go" in your head. Don't become agitated by your obsessive thoughts. Instead, try to focus on the sensations of your body as you breathe. With enough practice, this will help you to stay calm when an OCD "event" is triggered.
