How to Recover from OCD

Battling obsessive compulsive disorder (OCD) is often a challenge because it has both physical and mental aspects. People with OCD are mounted by frightening thoughts and often use rituals to escape or feel better. Recovering from the condition is possible, but often requires a good amount of work. You can get through this by seeking professional help, taking care of yourself, and getting support.

Part 1
Part 1 of 3:

Seeking Professional Help

  1. Image titled Recover from OCD Step 1
    1
    Talk to a therapist.[1] Attending sessions with a professional counselor or therapist may help with calming down the anxiety that led to OCD. Rituals associated with OCD are often used to calm the person down. A therapist may be able to provide you with techniques that can quell the anxieties.
    • Ask friends and family members for the name of a therapist they trust. Look online for recommendations, as well.[2]
  2. Image titled Recover from OCD Step 2
    2
    Consider cognitive behavioral therapy. Undergo cognitive behavioral therapy or CBT, if your therapist believes it is a good idea. Over time, you may learn new ways to respond to the triggers.
    • With CBT, your therapist will help you learn new ways to handle these tasks in your life. As you progress, these will gradually become more difficult. [3]
    • It can be helpful to include family or close friends in your treatment. They can help you practice your exposure and provide you with support and encouragement.
    Advertisement
  3. Image titled Recover from OCD Step 3
    3
    Take medication. OCD is often helped by the use of medication. Typically, therapists prescribe antidepressants to help calm the fears and feelings that are associated with OCD.[4] Therapists may also use psychiatric medications to help some patients.
    • The therapist may prescribe an antidepressant. Be patient, as it can take some trial and error to find the right medication and dose.[5]
    • Medications may also cause unpleasant side effects like nausea, decreased sexual drive, or weight gain. Talk to your doctor to decide which, if any, medication is right for you.
  4. Image titled Recover from OCD Step 4
    4
    Enter a treatment facility. Consider staying at a treatment facility if your symptoms are severe or outpatient therapy isn’t working. Centers offer treatment and support at all times of day and night. This is helpful when you are unable to control your symptoms and can’t function during your daily life.
    • Talk to your therapist if you feel this would help. They may be able to refer you to a facility and help you get admitted.[6]
    • Don't just depend on your provider to do the legwork. Research treatment centers to determine which is right for your case.
    5. Advertisement
Part 2
Part 2 of 3:

Taking Care of Your Body and Mind

  1. Image titled Recover from OCD Step 5
    1
    Face the anxiety. A common theory in the medical world regarding OCD is to not run away from the anxiety, but to face it. Instead of trying to escape your thoughts, confront them. Doing so may help you understand the underlying cause of them, which may ultimately force them to go away.
    • Write down your thoughts. Getting them out in the open may get them out of your mind. Your notes can also help in your treatment process.
    • Try not to prevent the thoughts from coming into your head. The more you try to keep them away the more likely they are to return, often making the fear worse over time.[7]
  2. Image titled Recover from OCD Step 6
    2
    Accept the thoughts. Simply accepting the fact that you’re going to have these anxiety-ridden thoughts can actually stop the anxiety that comes with the idea that you’re going to experience these thoughts. The key is to know that you don’t have the accept the feared outcome of the thoughts. Remind yourself that you aren’t battling the catastrophic events that you are afraid of, you’re just battling the thoughts.
    • Tell yourself that every thought you’ve ever experienced in your life has not come to fruition. Therefore, the chances of these thoughts actually occurring are slim to none. [8]
    • Say, "Just because I think it does not make it true." Repeat this whenever your thoughts overwhelm you with fear or worry.
  3. Image titled Recover from OCD Step 7
    3
    Resist giving into the rituals. People with OCD typically engage in rituals to help themselves feel better about the anxiety they are experiencing. They often feel their fears and anxieties calmed within a few moments. Trying to just get through the feeling of anxiety, instead of performing rituals to get through them, may eventually help the OCD improve.
    • This type of treatment is used in exposure and response prevention therapy. It takes a lot of psychological effort, but is often effective with the help of a therapist.[9]
    • You might practice deep breathing when you feel strong compulsions.
    • It may also help to count aloud to 100. Practice getting further and further along the number line before you give in to the compulsion.
  4. Image titled Avoid Sleeping and Yawning During the Day Step 6
    4
    Sleep enough, eat well, and get plenty of exercise. Part of OCD recovery is taking care of yourself physically and mentally. Exercising every day may help release some of the tension and anxiety you feel. Getting enough sleep can prevent some of the triggers you may experience. It can also make you feel better and give you a clearer mind. Stress reduction is also important in managing symptoms for most people with OCD.
    • Eating a healthy diet is also essential when trying to become physically and mentally healthy. Talk to your doctor about any vitamins or supplements they think you may also need.[10]
    • Make time for daily relaxation, as well. Therapy and practice with exposure are important, but can be emotionally draining. Take time to rest, recharge, and put yourself at ease.
    5. Advertisement
Part 3
Part 3 of 3:

Getting Support

  1. Image titled Recover from OCD Step 9
    1
    Join a support group. Attend a support group created for people with OCD. Talking to others about what you experience can help you feel like you’re not alone in this. It may also give you suggestions on how you can combat the condition.
    • Talk to your therapist about any support groups in the area that they may recommend. You may also consider attending one online.[11]
  2. Image titled Recover from OCD Step 10
    2
    Talk to friends and family. Talk to people you trust when you are having difficulty coping with your symptoms. Confide in someone you trust and who won’t judge you. They may be able to offer insight when you are feeling scared and help you through it.[12]
    • You might say to a friend, "I am late for class a lot because I have to do these rituals before I leave my apartment. I just wanted you to know what I'm dealing with."
    • Your friends and family can also help hold you accountable for doing exposures, and can provide you with support and encouragement when you face challenges.
  3. Image titled Recover from OCD Step 11
    3
    Do the work. Your therapist may give you assignments to do while you are at home. Make sure you do them, as they can help in your recovery. Skipping the work could hinder your progress.
    • Consistency and persistence are critical in recovery for OCD, so it is important to tackle something that challenges you every day.
    • Even if the homework is difficult or you feel that it isn’t helpful, it is still important to finish it. It is likely working in ways you aren’t aware of. [13]
    4. Advertisement

Expert Q&A

  • Question
    What is the most common treatment for OCD?
    Padam Bhatia, MD
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York.
    Padam Bhatia, MD
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Expert Answer
    Typically, for OCD, it's going to consist of medication management. Broadly speaking, most mental health professionals prescribe antidepressants, which is actually a really bad name for the medication. Antidepressants do a lot of different, unique things. They can curb panic attacks, limit OCD symptoms, fight depression, stop angry outbursts, and help patients cope with PTSD if you get the gist. So that's the main line of treatment, but then you might pursue something like exposure response prevention therapy at the same time, which works really well for the compulsions of OCD.
  • Question
    How many therapy sessions are needed for OCD?
    Padam Bhatia, MD
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York.
    Padam Bhatia, MD
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Expert Answer
    There's no single answer to this and there's really no way to know ahead of time. Therapy is generally very productive when it comes to treating OCD so you should definitely pursue it if you're struggling with OCD. That's the easiest way and actually, it's probably the way to achieve the highest level of functionality. You may think medication is an easier or faster option, and medication can certainly help with OCD, but therapy is really the ideal long-term solution. The goal is to change your habits and change the way you think about a phobia, so therapy is really the best way to do that.
  • Question
    How can I cope with my OCD?
    Padam Bhatia, MD
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York.
    Padam Bhatia, MD
    Padam Bhatia, MD
    Board Certified Psychiatrist
    Expert Answer
    It's really helpful to see a therapist or psychiatrist regularly. They may also prescribe you medication that can help manage your symptoms.
Advertisement

You Might Also Like

Overcome Obsessive Compulsive Disorder
How to
Overcome Obsessive Compulsive Disorder
Stop OCD Rituals
How to
Stop OCD Rituals
Know if You Have OCD
How to
Know if You Have OCD
Stop Dermatillomania
How to
Stop Dermatillomania
Help Someone with Obsessive Compulsive Disorder
How to
Help Someone with Obsessive Compulsive Disorder
Recover from an OCD Relapse
How to
Recover from an OCD Relapse
Cope With Obsessive Compulsive Disorder
How to
Cope With Obsessive Compulsive Disorder
Live With Someone That Has Obsessive Compulsive Disorder (O.C.D.)How to Live With Someone That Has Obsessive Compulsive Disorder (OCD)
Overcome Intrusive Thoughts
How to
Overcome Intrusive Thoughts
End Feelings of Shame when You Have OCD
How to
End Feelings of Shame when You Have OCD
Advertisement

References

  1. ↑ Padam Bhatia, MD. Board Certified Psychiatrist. Expert Interview. 3 April 2020.
  2. ↑ http://www.anxietycoach.com/overcome-ocd.html
  3. ↑ https://iocdf.org/about-ocd/ocd-treatment/
  4. ↑ Padam Bhatia, MD. Board Certified Psychiatrist. Expert Interview. 3 April 2020.
  5. ↑ https://iocdf.org/about-ocd/ocd-treatment/meds/
  6. ↑ https://psychcentral.com/lib/understanding-recovery-avoidance-in-ocd/
  7. ↑ https://iocdf.org/expert-opinions/25-tips-for-ocd-treatment/
  8. ↑ http://www.anxietycoach.com/overcome-ocd.html
  9. ↑ https://www.psychologytoday.com/blog/think-well/201406/how-beat-ocd-without-drugs-its-simple-not-easy
  1. ↑ https://www.adaa.org/fighting-monster-ocd
  2. ↑ https://iocdf.org/supportgroups/
  3. ↑ https://www.nhs.uk/mental-health/conditions/obsessive-compulsive-disorder-ocd/treatment/
  4. ↑ https://iocdf.org/expert-opinions/25-tips-for-ocd-treatment/

About This Article

Padam Bhatia, MD
Co-authored by:
Padam Bhatia, MD
Board Certified Psychiatrist
This article was co-authored by Padam Bhatia, MD. Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York. This article has been viewed 36,052 times.
10 votes - 80%
Co-authors: 16
Updated: February 1, 2023
Views: 36,052
Categories: Obsessive Compulsive Disorder

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Advertisement