Relaxation Techniques for OCD: Calm Your Mind & Body

Obsessive-compulsive disorder (OCD) involves unwanted, repetitive thoughts and behaviors that you can’t control. These obsessions and compulsions can be extremely distressing and interfere with daily life.

While therapy and medication are the typical first-line treatments for OCD, relaxation techniques can be a helpful way to manage symptoms. These techniques can help you cope with obsessive thoughts and compulsions and reclaim a sense of control.

This article looks at several relaxation techniques that may help you manage your OCD symptoms, including:

• meditation
• yoga
• grounding exercises
• self-care strategies

It’s important to remember that relaxation techniques are not a replacement for professional treatment. If you have OCD, it’s important to seek help from a qualified mental health professional. But relaxation techniques can be a useful tool for managing your symptoms in conjunction with traditional treatments.

Meditation techniques for OCD

Meditation can be a powerful tool for managing the symptoms of OCD. It can help you become more aware of your thoughts and feelings without getting caught up in them. Here are a few meditation techniques that may be helpful:

Breath awareness meditation

With breath awareness meditation, you focus on the sensation of breathing. This anchors you in the present moment. Find a comfortable position and breathe slowly and deeply, paying attention to the feeling of the air entering and leaving your body.

Breath awareness meditation can help you observe your thoughts without judging them and reduce their power over you. This type of meditation can reduce stress, anxiety, and depression, which can accompany OCD.

Here are some actionable steps to get started:

• Count each breath.
• Accept that a busy mind is normal. Try to observe thoughts without judging them.

Mantra-based meditation

Mantra-based meditation involves repeating a word, sound, or phrase to focus the mind. Set an intention for your meditation, such as overcoming destructive thoughts.

Chanting a mantra helps to focus your mind and reduce racing thoughts. As you meditate, notice how thoughts arise and pass without getting carried away by them.

Here are some actionable steps to get started:

• Focus on your breathing during mantra meditation.
• Chant the mantra to focus your mind.

Transcendental Meditation

Transcendental Meditation is a specific type of mantra meditation. It involves a personalized mantra and a structured practice. You’ll typically need instruction from a certified teacher to learn this type of meditation.

Transcendental Meditation offers similar benefits to other forms of meditation, including stress reduction and improved focus. It may also reduce the intensity of obsessive thoughts.

Yoga and OCD

Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress. Certain types of yoga may be particularly helpful for managing OCD symptoms.

Restorative yoga, Sivananda yoga, and Hatha yoga are all gentle forms of yoga that can help you:

• reduce stress
• lower anxiety
• improve your overall well-being

One 2019 study suggested that yoga might help people manage OCD symptoms, especially if their condition hasn’t responded to first-line treatments.

If you’re interested in exploring yoga for OCD, here are a few tips to keep in mind:

• Listen to your body. Don’t push yourself too hard, especially when you’re just starting out.
• Focus on sensations. Pay attention to your breathing, heartbeat, and any muscle tension you might be experiencing. This can help you stay present in the moment and reduce racing thoughts.

By incorporating yoga into your routine, you may find a new way to manage your OCD symptoms and improve your quality of life.

Grounding techniques for managing OCD

What are grounding techniques?

Grounding techniques are strategies that help you focus on the present moment using your five senses. They’re easy to use and can be done anywhere, anytime.

Why are grounding techniques helpful for OCD?

With OCD, your mind can get stuck on obsessive thoughts and compulsive behaviors, making distress tolerance activities particularly useful. Grounding techniques can help you manage the anxiety that comes with OCD by shifting your focus from the thoughts in your head to the reality around you.

Simple grounding techniques to try

Here are a few grounding techniques you can try:

• 5-4-3-2-1 Technique: Name five things you see, four things you can touch, three things you hear, two things you smell, and one thing you can taste.
• Deep Breathing: Deep breathing exercises, such as alternate nostril breathing, can help calm your body and mind. There are many deep breathing techniques, so you can try a few and see which ones work best for you.
• Physical Grounding: Connect with the physical world around you. For example, you could go outside and notice the way the sun feels on your skin, the wind in your hair, or the earth under your feet. You could hold a comforting object, like a smooth stone, or focus on the sensation of your feet on the floor.

Experiment to see what works best. With practice, you can find grounding techniques that effectively help you manage your OCD symptoms.

Self-care strategies for living with OCD

Living with OCD can be challenging, but there are many self-care strategies you can use to feel better. Here are some things to consider:

Managing Intrusive Thoughts

Intrusive thoughts are an uncomfortable part of OCD. Here are some things you can do about them:

• Acceptance: Instead of fighting intrusive thoughts, try accepting them. Remind yourself that just because you have a thought doesn’t mean it’s important or true. Try to avoid attaching a special meaning to every thought that pops into your head.
• Cognitive Defusion Techniques: Try naming your intrusive thoughts, or exaggerating them until they become ridiculous. You can also try making fun of them.

Managing Compulsions

Compulsions are behaviors you perform to relieve the anxiety caused by intrusive thoughts. Here are some strategies for managing compulsions:

• Resisting, Delaying, or Reducing Compulsions: Resisting, delaying, or reducing compulsions can help break the cycle of OCD.
• Distraction Techniques: Distract yourself when you feel the urge to perform a compulsion. For example, you could try creative activities or watch TV.

Promoting Wellbeing

Taking care of yourself is key to managing OCD. Here are some ways to promote your overall wellbeing:

• Prioritize Wellbeing: Make sure you’re getting enough sleep, eating a healthy diet, exercising regularly, and spending time in nature.
• Connect with Others: Connect with others for support. Sharing your experiences with people who understand can make a big difference.
• Self-Compassion: Practice self-compassion, forgiveness, and gratitude. Be kind to yourself, especially when you’re struggling.

Making relaxation techniques part of your routine

The more consistently you practice grounding and relaxation techniques, the more effective they’ll be. Try to work them into your day.

For example, take a few minutes every morning to practice anxiety GIF breathing exercises. Set aside a few minutes during the workday to do a quick grounding exercise. The more you practice these skills, the more easily you’ll be able to use them when you feel anxious or overwhelmed.

How online behavior affects OCD

It’s important to think about how your online behavior may be affecting your OCD. For example, some people with OCD develop compulsive self-care habits online. If you’re finding that your online habits are causing you distress or interfering with your daily life, it may be time to seek professional help.

The importance of peer support

Connecting with other people who understand what you’re going through can be incredibly helpful. Consider joining a support group for people with OCD. Sharing your experiences and hearing from others can help you feel less alone and more empowered to manage your symptoms.

Frequently Asked Questions

Putting it all together

For many people, obsessive-compulsive disorder can be a real challenge. Relaxation techniques like meditation, yoga, and grounding exercises can be valuable tools in your self-care toolbox. They can help you manage your OCD by:

• reducing stress
• lessening anxiety
• improving your overall sense of well-being

But it’s important to remember that relaxation techniques aren’t a replacement for evidence-based treatments. If your OCD is severe, it’s a good idea to combine them with professional help, such as cognitive behavioral therapy or exposure and response prevention therapy.

And if your symptoms worsen, it’s always a good idea to seek professional help.

These techniques should be used with therapy and/or medication, as prescribed by a qualified healthcare professional. Think of them as another tool in your toolbox, not the whole toolbox itself.

Finally, don’t be afraid to experiment! Try different relaxation techniques to find the ones that you find most effective and, just as importantly, the ones you enjoy the most. What works for one person might not work for another, so find what resonates with you. You might even find that a combination of approaches works best.