How to Stop OCD Counting

Obsessive Compulsive Disorder counting is a branch of Obsessive Compulsive Disorder that involves counting-based behaviour. People with this behaviour are urged to count to avoid anxiety. For those with this disorder, counting is a way to counteract anxiety by taking back some means of control in a situation, getting to numbers with a special significance or doing actions a particular number of times.

For example, someone with OCD counting can feel the urge to count when they are worried. If they are concerned about their parent getting into an accident when coming home from work, they might count to a certain number to quell that anxiety until their parent returns.

This behaviour can hinder one’s daily life. This is not only because of the anxiety it induces but also because it is time-consuming. Below are four methods for how to stop OCD counting.

1. Exposure and Response Prevention Therapy

Exposure and Response Prevention Therapy, or ERP therapy, is one of the main techniques used to help those diagnosed with OCD. This technique involves exposing an individual to thoughts or situations that induce anxiety and training the individual to not engage in compulsive behaviour.

With a trained therapist, the individual can learn how to not engage in counting, and eventually, learn how to stop OCD counting on their own. Each method is different for every individual, so it’s important to work with a professional.

2. Postpone It for Another Time

Another way that you can stop OCD counting is by postponing it. For example, if you feel the urge to start counting, tell yourself it’s okay to count later in the day. This can help begin managing the behaviour. 

It’s difficult to do this when you’re feeling a lot of pressure to do so. However, allowing yourself to count at another time gives you more control over your mind. 

3. Change an Aspect of Your Ritual

Changing an aspect of your counting can also stop this behaviour as it will give you more control over your mind as well.

For example, skipping a number when you’re counting can throw your mind off its track; going from nine to eleven and skipping ten serves as a distraction, but it also gives you control over when you want to count.

4. Try to Get Off the Loop

If you feel the urge to count, you can also tell yourself that it’s OCD making you count. By naming the cause, you’re attempting to stop the reoccurrence of that counting. You’re quelling the anxiety and regaining control as a form of OCD management.

You can curb the urge to count by trying to distract yourself. You can do this either by putting on a movie or going out for a walk.

See Which Method Works for You

There are many ways that show you how to stop OCD counting, but what method works depends on you. Everyone is different and deals with their anxiety in their own ways.

While these methods have worked for other people, it’s always good to contact a professional before trying any of these techniques. This is the best way to get the results you’re looking for. 

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 OCD, depressive and anxiety disorder issues with in-person OCD 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.