5 Tips for Stopping OCD Thoughts

The “O” in OCD stands for “obsessive” (obsessive-compulsive disorder). This relates to the intrusive thoughts that kick off the OCD cycle. Put simply, someone with OCD is made anxious by relentless thoughts and fears. In an attempt to ease the anxiety, they perform rituals called compulsions that briefly ease their distress. Both the obsessions and compulsions are typically irrational, but this does not diminish their power.

It makes sense to seek ways to stop the thoughts that launch such a cycle. However, this is easier said than done. Thus, the more holistic approach is to let the thoughts happen, but work on reducing their outcomes.

What Are OCD Thoughts?

Everyone experiences intrusive thoughts. In the context of OCD, these thoughts become an obstacle to daily functioning. People with OCD do not have a neutral reaction to obsessive thinking and that’s where it hampers their lives. To them, the mere act of having a disturbing thought is the same as acting on that thought. Hence, something must be done ASAP.

So, what can someone with OCD do?

5 Tips for Stopping OCD Thoughts

1. Don’t Aim Just for Suppression

Anyone struggling with upsetting thoughts can tell you that it’s not just a matter of “snapping out of it.” In fact, it can be counterproductive if your aim is to delete any thoughts that upset you. For example, people with OCD may focus more on intrusive thoughts when they try to eliminate them. Think about it. If you perceive a thought as dangerous and threatening, you’re more likely to obsess over it. From there, the OCD cycle can kick in at full force.

2. Pause

As discussed above, OCD leads people to partake in compulsions they feel they need to cope with the obsessions. This dynamic presents an ideal opportunity to take an alternative approach. The intrusive thought is trying to control you. The compulsive ritual is you acknowledging this reality. But you do have the power to make progressive shifts when performing the ritual.

For starters, how about counting to 10 before performing the compulsion? As self-compassionately as you can, see how it feels. From there, you can continue — as you’re about to see.

3. Alter the Compulsion

As you practice taking more and more time before engaging in the ritual, you can add in other elements. For example, analyze the compulsion to discern its components. Let’s say it’s made up of five or six parts. Concurrent with the time delay, you can remove one section and gauge the impact. Little by little — with patience and self-love — remove other parts of the compulsion.

4. Sustain the Changes

From there, remain diligent. It’s one thing to slow down and decrease your actions. Now you want to stay focused on making these courageous changes sustainable.

5. Remind Yourself That OCD Thoughts Are Not All-Powerful

At some point, you may discover that you don’t always feel an irresistible need to perform a compulsion. Not only does this increase the quality of your life, it’s a powerful reminder. Your slow, dedicated shifts metaphorically “stop” OCD thoughts in their tracks. They arise but no longer wield full control.

Connect With a Compatible Professional

None of the above is meant to imply that this is a simple process. OCD is a challenging condition and must never be taken lightly. Therefore, it’s a wise decision to reach out for support from a skilled, experienced therapist. You’ll have a partner to guide you on the path to change. You’ll have someone who understands and can provide the precise help you need and deserve. If OCD is a challenge you’re currently facing, I look forward to talking with you about it soon.