We know that overcoming OCD isn't easy. And you have probably tried to reduce or stop engaging in compulsions many times and found it to be really difficult. In this post, we want to share some tips with you about ways to prevent yourself from engaging in compulsions.

First of all, why is this important? I'm sure you have many of your own personal reasons why you want to stop. No matter what is motivating you, it can still be really hard. The important thing to remember is that if you don't stop the compulsions, then you just keep feeding the OCD cycle and will stay stuck.

Stopping compulsions isn't as simple as just deciding to stop (you already know this, though!)

There are some strategies that can help you be more successful. There is no right or wrong way, so you may want to experiment with different ones and find out which ones help you the most.

One important thing to keep in mind: the goal isn't to make anxiety disappear before you can resist a compulsion. The goal is to practice responding differently to the OCD urge, even when you still feel uncomfortable.

Ways to Resist OCD Compulsions

Delay the compulsion: If it's hard to completely stop a compulsion, then make a plan to delay it. Give yourself a specific amount of time and set the timer. Increase the delay by a few minutes over time. Delaying gives you an opportunity to experience the urge without immediately responding to it.
Do it wrong: If your compulsion involves doing something in a particular order or a particular amount of time, you can choose to do the compulsion in the incorrect way (ex: touch 5x instead of 3x). The point here isn't to create a new "correct" way of doing the compulsion. You're practicing breaking the rigid rule that OCD has created.
Do something that is active and brings joy: This sounds like distraction, and in some ways it is (more about the difference below). But when you are just starting out, it's hard to know what to do when you are choosing not to do a compulsion. And if you are just sitting there and feeling really uncomfortable, then you might be more likely to engage in ruminative, worried thinking, which won't help you either.We want to work on helping you be able to function with anxiety, which will help you resist rituals in the future. So pick something you will do instead. Maybe it's picking one cute puppy video and sending it to a loved one, playing a game of tag with your kids, or completing a Sudoku/crossword puzzle. Pick a specific amount of time you will do this activity so that you have a clear way to measure your success.The important distinction is why you're doing the activity. If you're choosing to do something because you want to engage with your life while allowing the anxiety to be there, that's different from frantically trying to distract yourself so the anxiety will go away.
Write a script: Grab a note card or place to jot notes in your phone. Write down all the reasons you want to get better. What would your life be like without OCD? Write down any encouraging or motivating phrases. If you are struggling with resisting the urge, take out your note and read it. This may give you just what you need in that moment to resist, even if it's just for a few minutes.
Try responding with uncertainty: Examples include: "maybe," "we'll see," or "what's done is done." These responses don't give OCD the certainty it is demanding. You're practicing allowing the question to remain unanswered instead of continuing to search for reassurance or a perfect answer.
If one of your compulsions is to seek reassurance from others: Make sure they know how to respond so that if you are unable to resist asking for reassurance, they can help you by not giving you the answer. This doesn't mean your loved ones can't support you. It means they can support you without participating in the OCD cycle.

What If I Still Feel Anxious?

It's important to remember that resisting a compulsion doesn't necessarily mean you will immediately feel better.

In fact, you may feel more anxious at first.

That's okay.

The purpose isn't to prove to yourself that nothing bad will happen or to get rid of every uncomfortable feeling. It's to practice not responding to OCD with another ritual.

Over time, you're giving your brain a different message: I can experience this uncertainty without having to solve it.

And that's an important part of getting unstuck from the OCD cycle.

If you find that you're repeatedly struggling to resist compulsions on your own, working with an OCD therapist can help you identify the compulsions— including mental compulsions and reassurance seeking— that may be keeping the cycle going and develop a treatment plan for addressing them.

Final Thoughts

Stopping compulsions is hard work. You don't have to do it perfectly.

Each time you notice an urge to perform a compulsion and practice responding differently, you're getting an opportunity to break the OCD cycle.

Start small if you need to.

Delay the compulsion.

Respond with uncertainty.

Choose to keep living your life while the discomfort is there.

And keep practicing.

If you need help learning how to resist compulsions and respond differently to OCD, our therapists at State of Mind Therapy can help you develop practical strategies for breaking the OCD cycle.

Schedule your free 15-minute phone consultation to get started.

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