10 Steps To Overcome Obsessive Compulsive Disorder
We all know that one person who is very particular and cautious about everything. When we use the word ‘very’, we mean ‘very, very, very, very’ particular and cautious. They want no wrinkles on their bedsheets, no uneven shoelaces, they will check the bathroom light multiple times after leaving the bathroom or they won’t sleep without checking the gas multiple times. Do these instances ring a bell? If it does, then you know a person who is suffering from Obsessive Compulsive Disorder or wait, is that person you?
In simple words, Obsessive Compulsive Disorder can be described as Excessive thoughts (obsessions) that lead to repetitive behaviors (compulsions). According to statistics, India witnesses over 1 million cases of OCD every year. It is a chronic condition and even though regular doctor consultations and medications help, the number one way of dealing with OCD is self-treatment.
Listed below are some steps, which coupled with patience and determination, can you help overcome OCD:
Step 1: Admit to yourself** that you have Obsessive Compulsive Disorder.
Step 2: List down your thoughts.
Take all the time you need but ensure that every little obsession, every little compulsion, and every little urge makes that list.
Step 3: Don’t avoid your fears.
In the process of listing down items, you might come across some things and habits that will scare you, do list them down without fail.
Step 4: List the circumstances when the OCD gets triggered.
For example: If you repeatedly check your bag for the keys before leaving the house, list them down.
Step 5: Do something unique in those circumstances.
For eg: Everytime you carry your keys before leaving the house, do something unique like pinching yourself, sing a song or bang the door multiple times.
Step 6: Score your obsessions on the grounds of difficulty.
Start from the easiest thing to do and gradually, move up the ladder till you take down your most difficult compulsion/obsession.
Note: This is definitely said than done. It will take a lot of effort, patience and time but don’t give up.
Step 7: Establish a worry period.
OCD tends to take up a major chunk of your day. Therefore, it is ideal that you establish a worry period and take care of all your worries and concerns in that specific period.
Step 8: Refocus your attention.
Once you’re done dealing with your worries, try and refocus your attention by indulging in the activity that you have to do.
Step 9: Anticipate OCD urges.
OCD is a recurring chronic condition and therefore, always anticipate your OCD urges and deal with them in a calm and composed manner.
Step 10: Reward yourself.
Dealing with OCD is a difficult task and deserves a reward. For every little achievement, reward yourself and remind yourself that you can take down OCD.
It’s you VS OCD and we are rooting for you! Go out there and take it easy. You got this!
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