You could also do things like call a friend, go for a walk, or spend time with your pet. Anything that causes you to shift your focus will work, including boring stuff like chores!

Try focusing on something and describing it in your mind. Aim to create a running commentary about what you see. For example, you might think to yourself, “I see a tall tree with a thick trunk in front of me. The leaves are bright green and shaped like hearts. I see a bird’s nest high up in the branches and two squirrels on a lower branch. . . ”

Choose an exercise that you like, whether that’s running, cycling, or doing yoga. Anything that gets you moving your body is good. Exercise also produces endorphins that can reduce anxiety and improve your mood.

Simple mindfulness techniques include focusing on things that you hear or sensations you feel in your body. For example, if you start ruminating in the shower, make yourself focus on the sound of running water instead. Formal meditation “anchors” you in the moment by teaching you to focus on your breath or heartbeat. The goal is to accept your thoughts without judgment or analysis and ultimately detach yourself from them. [6] X Trustworthy Source International OCD Foundation Non-profit organization dedicated to helping everyone affected by Obsessive Compulsive Disorder and related disorders to live full and productive lives. Go to source You can check out YouTube tutorials and meditation apps if you’d like to try some simple guided meditations. You may want to talk to a mental health professional about the pros and cons of meditation before using it to help you with OCD ruminations. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Trying to avoid your thoughts causes you to fear them, eventually leading to even more anxiety and ruminations. [9] X Research source If you find yourself actively trying to repress your thoughts, remind yourself of this motto: “If you want to think about them less, think about them more. ”

For example, maybe you’re thinking, “Why am I not over my breakup with Sally yet? I’m such a sensitive baby. People get broken up with all the time and they seem fine. Why am I not fine? There’s something wrong with me. ” Start questioning each claim and you may be able to reason your way out of it. For instance: “It’s only been a week since we broke up. That’s really not that long. Most people are upset for a little while after a breakup. It’s normal!”

Stopping to write in a journal interrupts your thoughts and forces you to concentrate on an action, so that aspect can also be helpful. Once you identify a trigger, do what you can to get rid of it or avoid it.

For example, tell them about the thoughts you’re having and ask them to explain why these thoughts are inaccurate or off-base.

Confirming the diagnosis will help your doctor recommend tailored treatment options to get you on the path to recovery. In can be hard to talk about private or negative thoughts with someone you just met. Keep in mind that everything you say to your doctor is confidential and you will not be judged. They are there to help you.

It may take 8 to 12 weeks before you notice an improvement after starting a new medication. Try to be patient. Do not stop taking your medication without telling your doctor first. Some medications cannot be stopped suddenly without causing possible health risks. Tell your doctor about any side effects as soon as possible, especially if the side effects are affecting your ability to function normally during the day.

For example, CBT may include techniques like habit reversal training, self-management training, and exposure/response prevention. [18] X Research source

For help finding support groups, visit https://iocdf. org/ocd-finding-help/find-help/. For other resources, check out https://adaa. org/finding-help/telemental-health.

For example, Transcranial Magnetic Stimulation (TMS) is a new therapy that shows promise.