OCD Help: Practical Ways to Cope with Intrusive Thoughts

If you’re reading this article, you’re likely interested in learning more about how to manage your obsessive-compulsive disorder (OCD) symptoms more effectively (especially intrusive thoughts). You may have tried a lot of different ways to manage your symptoms without success, but that’s why it’s important to try different strategies. OCD help is highly individual and what works for one person might not work for you.

Finding OCD Help: 8 Practical Tips

Here are a few ideas you may not have tried before.

Find Strength in Scripture

Many people find comfort from scriptures when dealing with their OCD. For example, Philippians 4:6-7 tells us to “not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” Incorporate prayer and scripture reading into your daily schedule. Writing your prayers in a notebook can help you let go of some of your worries and leave them with the Lord.

Label the “Weird” Thoughts

When those pesky intrusive thoughts arise, acknowledge them by saying, “That’s a weird thought!” It’s a simple shift but it can help you distance yourself from the thought and make it easier to let go. By labeling the thought as “strange” you shift your perspective and reduce its power over you.

Embrace the Unwanted Thoughts

This may sound counterintuitive but may be worth considering. For an hour a day, close your eyes and invite intrusive thoughts in. Instead of resisting them, consciously welcome them and allow yourself to become comfortable with what once felt overwhelming. By mentally embracing the thoughts rather than pushing them away, you may notice a tangible shift in how you handle them.

Use the 5-4-3-2-1 Grounding Exercise

When you feel the anxiety starting to build, employ the 5-4-3-2-1 method. Start by observing five things in your environment, then touch four different objects, listen for three different sounds, smell two different scents, and taste one thing. This helps ground you in the present moment and gives you a sensory break from obsessive thoughts.

Write a Letter to Your OCD

Another method you might want to try is to personify your OCD and write a letter to it. Think of your OCD and intrusive thoughts as the bully on the playground that needs to be confronted. Express your frustrations, set boundaries, and affirm your strength. This can create a psychological distance between you and your OCD which can help you gain control.

Use Music as a Distraction

Listening to music, especially songs you know well, can provide a comforting break from obsessive thoughts. Music serves as a mental distraction and helps you shift focus away from your compulsions, offering temporary relief and grounding.

Treat Intrusive Thoughts like Pop-Up Ads

Imagine your intrusive thoughts as annoying pop-up ads that you simply click away. By viewing them as temporary and inconsequential, you can reduce their emotional weight. This may help you dismiss the thoughts without engaging in compulsive behavior.

Anchoring with Animals

Animals have an incredible ability to anchor us in the present moment. Their playful and affectionate nature serves as a natural distraction from intrusive thoughts. Engaging with pets or observing wildlife offers a simple yet effective way to break free from the cycle of obsessive thinking and find peace in the present.

More Help to Deal With Intrusive Thoughts

These strategies, while helpful, may not work for everyone. If you feel that your OCD symptoms are negatively impacting your life, seek help from a professional therapist. Self-treatment can never replace seeking help from God and professional mental health specialists but may help you manage minor symptoms or supplement your current treatment course.

Finding OCD help is a journey that can have a few potholes and detours along the way. Be patient with yourself and seek support when needed to ensure the best possible life free of your OCD symptoms. To discuss treatment options with one of the therapists at Stone Oak Christian Counseling in Texas, contact us today.