How to Stop Checking OCD
Checking OCD is a common form of Obsessive-Compulsive Disorder where individuals will feel the need to follow checking rituals in an attempt to ease their anxieties. For example, everyday activities such as getting ready for work may take individuals with Checking OCD several hours causing them to be late repeatedly for work or some other obligation.
If you’re struggling with this form of OCD, there are several things you can do to help. Continue reading to learn strategies that could assist with your OCD symptoms.
1. Identify Triggers
Much of the symptoms of checking OCD stem from fear and anxiety. Usually, the symptoms appear when a particular event occurs or a thought that triggers this anxiety crosses your mind.
Knowing your triggers can help you understand the underlying reasons for your fears and see them for what they are. We can put things back into perspective when we strip down the issues to their roots.
You could create a list of triggers and the compulsions that follow. Keeping track of your triggers and compulsions could help you better understand them and develop plans to combat them.
2. Practice Mindfulness
Stress plays a part in OCD, so reducing stress could help you cope. Mindfulness helps you to focus on living in the moment and can significantly reduce stress. Studies show that mindfulness exercises may reduce OCD symptoms. Here are some steps you can take to practice mindfulness:
- Find a peaceful location where you will not be disturbed; make sure it’s quiet and relaxing
- Close your eyes, relax your body, and begin to take deep breaths (inhale through your nose and exhale through your mouth)
- Focus your thoughts on your breathing (focus on the sounds, sensations, and patterns of your breathing)
- When your mind begins to wander, don’t worry. Acknowledge it without judgment, then refocus your mind on your breathing. Only focus on the moment and what you feel. Avoid thinking about the past or the future.
- Continue practising this exercise for at least 5-10 minutes daily to strengthen your mindfulness muscles.
Remember, the goal of practising mindfulness is to help you live in the moment and reduce stress. Don’t fret if you have difficulty practising these exercises at first. The more you do it, the better you will feel.
3. Talk to a Professional
Seeking professional guidance is vital when you want to know how to stop checking OCD. A professional specialising in OCD has the experience and knowledge to create a treatment plan that will work best for you. For example, a professional may recommend several forms of cognitive-behavioural therapy, such as:
- Exposure Therapy
- Imaginal Exposure
- Habit-Reversal Training
- Cognitive Therapy
Conclusion
You don’t have to suffer in silence because there is help for managing Checking OCD. Combine the above suggestions to alleviate some of your symptoms. Remember that identifying your triggers, practising mindfulness, and talking to a professional are just some ways you can find relief. Many more strategies exist that may assist you, so always do your research and see what works for you.
OCD & CBT
Cognitive behavioural therapy is an effective treatment for OCD disorders. This type of therapy teaches you how to modify the negative thoughts and beliefs that contribute to your condition. It also helps you develop healthy coping mechanisms.
Access CBT offer CBT treatment for all types of depressive and anxiety disorder issues with in-person depression CBT Counselling in Liverpool or Online Support
The NHS UK also offers a number of support groups and advice for those suffering from OCD disorders
