How To Use OCD Stress Relief Techniques
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OCD stress relief techniques are extremely effective at helping sufferers overcome this disorder. Those with OCD, or obsessing compulsive disorder, either suffer from obsessive thoughts, like they may hurt someone, or suffer from compulsive behavior like believing harm will come to them unless they count all the cracks in the pavement.
There are five basic steps to effective OCD stress relief techniques:
- A good therapist
- Relaxation
- Incremental exposure to the threat
- Challenging irrational thoughts
- Drug treatment of OCD
Effectiveness Of OCD Stress Relief Techniques Depend On Therapist
Treating OCD is not a do-it-yourself proposition. The first step is finding a therapist experienced in treating OCD. Make sure that the therapist is someone you trust and feel comfortable talking to. Even though some of the thoughts or behaviors you have may feel embarrassing, it’s important that you are honest with your therapist.
OCD Stress Relief Techniques – The Role Of Relaxation
The next step in OCD stress relief techniques is learning deep relaxation. There are several techniques available.
- guided imagery
- progressive relaxation
One relaxation technique is called guided imagery. With the help of your therapist or on your own, imagine the most relaxing place you can. Maybe it’s a warm beach or a cozy cottage with snow drifting past the windows. Wherever it is, imagine yourself there; feel the sand between your toes and the wind blowing in your hair. Feel your muscles relax completely as you enjoy your surroundings.
Another popular relaxation technique is progressive relaxation. Starting with your feet, tighten you muscles hold them for five seconds, and then allow them to relax completely. Do the same with each muscle group in your body until you are completely relaxed.
OCD Stress Relief Techniques Including Slowly Exposing Yourself To The Threat
Once you have learned how to relax, you can move on to the next step in OCD stress relief techniques. This step involves gradually facing your fears while continuing to remain relaxed. For instance, say one of your compulsive behaviors is frequent hand washing. With your therapist’s support, you might avoid hand washing for, say, half an hour while you practice relaxation techniques. After a few weeks, as you become more comfortable, you might increase the time without hand washing to 45 minutes, then an hour, and so forth.
OCD Stress Relief Techniques Include Confronting the Irrationality Of Your Thoughts
In addition to systematic desensitization, people with OCD may benefit from some cognitive therapy techniques such as challenging irrational thoughts. (“There is no reason on earth why my child should suddenly die”) or thought saturation. Thought saturation is when the therapist actually encourages the client to focus on and think about a disturbing idea. Imagine exactly what it would feel like to walk into the room and find your child dead. Picture it in your mind over and over. After awhile, the idea will begin to lose its power, just as your own name will lose its meaning if you say it over and over.
OCD Stress Relief Techniques And Pharmaceuticals
Medication can be an effective treatment for OCD that you can discuss with your doctor. I have had great results from an anti-anxiety medication called Lexapro. I have been using it for about 9 months, and I plan to come off it in about a month. I want to make an attempt to treat my anxiety on my own.
I hope these 5 OCD stress relief techniques were informative and have helped you in your search for relief.
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