Living with OCD

Involuntary rituals, germ avoidance, straightening and organizing, irrational urges, the constant worry — you already know what it’s like to live with OCD. Here are some tips on how to live with your condition as we help you work toward remission.

If you have obsessive-compulsive disorder (OCD), you already know about the rituals, urges, and irrational anxiety it brings.

What you may not know is how to manage those symptoms so you can regain control over your behaviors and your life.

We can help — and you don’t even need to visit our office.

Drew Pittman, PMHNP, at Sound Psychiatry and Wellness, offers telehealth mental health services in Massachusetts, Ohio, Colorado, and Florida. He helps you learn to manage and overcome your OCD behaviors via remote visits using your laptop or phone, wherever it's comfortable and convenient for you.

Here, Drew provides practical tips for dealing with OCD symptoms and making your daily life a little easier.

Eat for OCD

Eating a balanced diet isn’t just good for your body; it’s brain food, and everything you eat affects your OCD.

Certain nutrients, such as vitamin B12 and the omega-3 fatty acids found in fish like salmon and sardines, reduce anxiety and depression, two OCD tag-alongs. Also, foods rich in antioxidants, like berries and nuts, can improve your brain health.

On the other hand, caffeine can exacerbate anxiety and other OCD symptoms, so limit your intake of coffee, tea, and energy drinks.

You can use your OCD tendencies to your advantage by putting them to work, planning meals, reading labels, and balancing nutrients.

Exercise regularly

Exercise is a stress-buster and mood enhancer, which means it can reduce the severity and frequency of OCD symptoms.

Aerobic exercises like running, swimming, and cycling are excellent choices, but even a brisk walk can make a difference. Yoga and tai chi combine physical movement with mindfulness, helping you focus and relax, so they’re great for both physical and mental well-being.

Consistency is key. Try to get at least 30 minutes of exercise daily. You’ll love the structure — it provides a sense of control, which is right up your OCD alley.

Reduce stress and relax

Stress can trigger or worsen OCD symptoms, so learn how to manage it.

Mindfulness and meditation

Practicing mindfulness or meditation can help you stay grounded and reduce anxiety. Apps like Headspace and Calm offer easy-to-follow guided sessions.

Breathing exercises

Simple breathing exercises can help you calm down during an OCD episode. Try inhaling deeply through your nose for four seconds, holding your breath for four seconds, and then exhaling slowly through your mouth for four seconds.

Hobbies and interests

Engaging in activities you love can distract you from obsessive thoughts and provide a much-needed break. Whether painting, reading, or gardening, find something that makes you happy.

Identifying triggers but don’t avoid them

When you know what triggers your OCD, you can learn to deal with your responses.

Document your thoughts and behaviors in a journal or an app to identify patterns and triggers.

And learn all you can about your condition. The more you know about OCD, the better equipped you’ll be to manage it. Books, articles, and support groups can provide valuable insights and coping strategies.

Create a support system

Don’t do OCD alone. Building a strong support system can make a difference.

Educate your family and friends about OCD so they can understand what you’re going through.

Online OCD forums and social media groups provide a sense of community and offer practical advice from people who have been there.

The power of routine

Having a daily routine can provide structure and predictability, which is often comforting for those with OCD.

Morning rituals

Start your day with activities that set a positive tone. Whether it’s exercise, meditation, or a nutritious breakfast, find what works for you.

Work and breaks

Structure your workday with regular breaks to prevent burnout. If necessary, use a timer to remind yourself to step away and relax.

Evening wind-down

End your day with calming activities like reading, listening to music, or taking a warm bath. Establishing a bedtime routine can also improve your sleep quality.

Get professional help

Sometimes, self-help strategies aren’t enough, and that's okay. Drew is experienced, licensed, and highly qualified to provide additional support. Here’s how he can help.

Cognitive behavioral therapy (CBT)

CBT is one of the most effective treatments for OCD. It helps you identify and challenge negative thought patterns and behaviors.

Psychotherapy

In addition to CBT, Drew offers psychotherapy, a type of talk therapy that provides a safe space to discuss your feelings and develop coping mechanisms.

Medications

Selective serotonin reuptake inhibitors (SSRIs) increase the levels of serotonin in your brain, which can help reduce anxiety and improve mood.

For those who don’t respond well to SSRIs, tricyclic antidepressants like clomipramine might be an option. These medications can help alleviate OCD symptoms by affecting neurotransmitter levels in the brain.

Call Sound Psychiatry and Wellness or book an appointment online to talk to Drew about how to live with and overcome OCD.