Obsessive-compulsive disorder (OCD) is a disorder characterized by obsessive thoughts and compulsive behaviors. If you experience the symptoms of OCD, finding ways to cope can be essential. Your symptoms shouldn’t go ignored and untreated, especially when unwanted thoughts or repetitive behaviors start to interfere with your daily life. While professional treatment is often the most effective way to address OCD symptoms, there are also several healthy coping strategies that can support your mental health between sessions. Mayo Clinic says regular exercise, fun hobbies and adequate sleep may help you cope with your OCD symptoms. Exploring more coping strategies can show you new ways to manage your symptoms as you work toward long-term progress.

4 effective OCD coping skills and strategies

• Practice mindfulness techniques — Mindfulness means paying attention to the present moment without judgment. It may be especially helpful when you experience intrusive thoughts or strong urges to perform compulsions. In these moments, mindfulness can help you pause, acknowledge the thought and redirect your focus. Over time, this practice may help reduce the distress these thoughts cause. There are many different techniques you can use to improve your mindfulness. Some people like to use breathing exercises like box breathing. Others use grounding techniques or focus on body awareness. A licensed clinical therapist can help you find mindfulness exercises that work for you. Mindfulness doesn’t necessarily put a stop to OCD symptoms. However, it can help you manage your reaction to intrusive thoughts. Putting space between the thought and your response can give you more control over your actions.
• Challenge thoughts — People with OCD often feel the need to neutralize distressing thoughts with compulsions. For example, an intrusive thought about leaving your stove on might cause you to compulsively check, even if that means disrupting other activities. When these thoughts come up, it’s important to recognize that there’s a difference between thoughts and facts. Just because a thought feels urgent or scary doesn’t mean it’s true or dangerous. You can start to cope with these thoughts by challenging them. When a thought pops up, ask yourself, “Is this thought helpful? Or is it part of my OCD?” Remind yourself, “Thoughts are not facts. I can feel this discomfort without acting on it.” Cognitive reframing like this is a key part of cognitive behavioral therapy (CBT), one of the most effective treatments for OCD. Practicing it on your own can help reinforce what you may be working on in treatment.
• Resist reassurance — It’s common for people with OCD to ask others for reassurance. For example, you might frequently ask friends and family members whether they really enjoy your company. You might ask people you trust if they think you’re a good person. Getting reassurance from others can feel good, and it may bring some brief relief from your obsessive thoughts. However, looking for reassurance often reinforces OCD behavior in the long run. When you notice that you’re seeking reassurance, acknowledge your feelings without acting on them. Practice sitting with uncertainty. This strategy might feel challenging at first, but over time, it can help you feel more confident and reduce the hold that OCD has on your daily interactions.
• Create structure — Structure can be incredibly helpful when managing OCD. A consistent routine can make you feel more grounded and help reduce the frequency of compulsive behaviors triggered by stress or uncertainty. To build a supportive routine, set regular times for meals and sleep. Make sure to find consistent times for things like exercise, relaxation and your favorite hobbies as well. You can write your routine down or use a planner to help you stay on track. Routines can help build confidence and reduce opportunities for OCD patterns to take over, especially during unstructured or stressful parts of the day.

Get help managing your OCD symptoms at Lightfully

While coping strategies are helpful, they are not a replacement for professional treatment. OCD is a complex condition that often requires support from mental health experts. If you’re looking for a treatment provider that can address your symptoms and meet you where you are, Lightfully is here to help.

Everything we do centers around a treatment framework based on evidence, compassion and personalized care. Our Precision Care Model uses the most effective aspects of CBT and other treatment modalities to target the drivers behind mental health disorders and symptoms. Whether you’re newly diagnosed or have been managing OCD for years, we can help you through the next steps on your mental health journey.

Change is possible. When you’re ready to get professional OCD treatment, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.