OCD’s 10 Biggest Tricks
OCD, or Obsessive-Compulsive Disorder, affects 1 in 40 people and is the third most common psychiatric condition. This disorder uses deceptive “OCD tricks” and lies to keep people trapped in cycles of anxiety. Here are 10 powerful tips for combatting OCD’s tricks, helping you recognize and challenge the common lies OCD tells you.
1. Spot the “This Isn’t OCD” Trick
One of OCD’s biggest tricks is convincing you, “This time, it’s not OCD.” OCD often feels like an urgent emergency, but challenging this with the “public service announcement” test can help. Imagine calling a radio station to announce your fear (e.g., “Please inform everyone they must wipe at least 20 times for safety”). This approach can reveal the irrational nature of your fear, promoting acceptance of uncertainty and helping you resist compulsions.
2. Normalize Intrusive Thoughts
OCD may make you think, “Only crazy, bad, or dangerous people have these thoughts.” In reality, everyone has intrusive thoughts. Remembering that you cannot control all thoughts helps you recognize OCD’s lies and reduces the power of its tricks. Accepting this truth can be one of the most powerful tips for OCD management.
3. Let Go of the Need to Find “Why”
OCD may convince you that finding out “why” you have certain thoughts will help you stop them. But recovery typically comes from applying evidence-based Cognitive Behavioral Therapy (CBT) skills, not from understanding “why.” Tips for combatting OCD should focus on actionable steps, not just understanding.
4. Resist the Urge to Give Up on Fighting OCD
OCD often tells you, “You’ll never beat me, so don’t bother trying.” But avoiding OCD short-term only makes it stronger. Committing to face temporary discomfort by resisting OCD’s lies will ultimately bring more freedom.
5. Accept Your Thoughts Without Trying to Control Them
Another trick OCD plays is convincing you that you must control your thoughts. The reality is that trying to control them can make them worse. Practice mindfulness techniques like “leaves on a stream,” where you observe thoughts rather than trying to control them. This OCD tip is especially effective for releasing the need for control.
6. Allow Yourself to Do Compulsions Imperfectly
OCD often insists that compulsions must be done perfectly. Combat this by intentionally performing compulsions imperfectly, such as using your non-dominant hand or changing your approach. This can break OCD’s hold and weaken its influence.
7. Embrace Uncertainty in Daily Life
OCD might convince you that rituals will bring certainty, but complete certainty doesn’t exist. Recognize areas in your life where you already tolerate uncertainty, like driving or grocery shopping. Increasing your tolerance for uncertainty is a powerful tip for combatting OCD.
8. Limit Reassurance-Seeking Behaviors
OCD often tricks you into thinking reassurance will help you feel better, but it’s a temporary fix. Track your reassurance-seeking behaviors and aim to reduce them gradually by 20% each day or week. This practice promotes resilience and helps manage OCD symptoms long-term.
9. Release the Responsibility for Others’ Safety
One OCD trick is making you believe you’re responsible for others’ safety. Try challenging this by thinking things like, “I hope you get a flat tire.” This exercise shows that your thoughts don’t control others’ outcomes, breaking the illusion of responsibility.
10. Challenge the Fear of Bad Outcomes
OCD often tells you, “If you don’t do this ritual, something bad will happen to you or your family.” Challenge this by altering the ritual or even purposefully wishing for the feared outcome. Addressing this fear directly reduces its power, making this one of the most effective OCD tips for long-term relief.
By learning to identify and challenge OCD’s tricks, you can build resilience against its lies and take steps toward managing OCD more effectively. Embrace these tips for OCD as tools to help regain control and reduce the disorder’s impact on your life. For those needing more intensive support, the Lindner Center of Hope offers residential treatment programs specifically designed to help individuals with OCD.