This is a simple 3 step technique to help stop an OCD thought. I have used this many times and it works really well so I thought I would share it with others.
Try to reverse the physical signs that you are having an ocd moment. By reducing the signs you are sending the message to the brain that there is no need to worry. The signs I am talking about are elevated heart rate, shallow breathing, sweaty palms etc.
Try to calm down your breathing to your normal way of breathing and change you appearanceto that of a happy relaxed person. I have been in an OCD panic many times so I know that this is hard. BUT you must do this because by acting happy you are sending a signal to your brain that everything is normal and there is no need to panic.
Smile. Hold that smile for a moment. Do not try to reduce the thoughts or make the thoughts go away. Alow the thoughts to flow through your brain but do not stop smiling and maintain your “happy” posture and appearance. I know that smiling is the last thing you feel like doing right now but just try it. It really works.
This step dos not have to take too long but has to last enough time that you feel a difference in mood. For me a few seconds is usually enough, but sometimes it takes a lot longer. If you are in a company setting with others around you can smile on the inside. Just imagine yourself smiling and being happy. For me this still works but not nearly as well. I think it has something to do with the fact that when you smile on the inside there is no physical change taking place, so the signal of “everything is fine” that is sent to the brain is a lot weaker.
Keep doing steps one and two until your OCD has calmed down enough so that you can pay attention to something else. Do not make this “something else” a difficult task. Just maube try to pay attention to the tv or that person that has been saying something to you for the last 15 minutes (happens to me all the time)
Do not try to get rid of the thought. Allow the thought that ocd created to have a space in your brain, but fill the rest of your brain with something and concentrate on that something. Mentally tell your brain that there is a new thing that it needs to shift it’s attention to.
These three steps have really helped me and I really hope they can help you as well.
“The OCD Recovery Program has high recovery rate because of continous text support throughout the day between Ali Greymond and her clients. She guides you through the difficult moments and pushes you to fight for recovery. You are never going to feel alone in your daily battle against against OCD and as long as you follow the program, you will recover.”
OCD Recovery Program Testimonials
I would just like to say a massive thank you to Ali Greymond for all of her help and support through what had to be one of the hardest and most fearful times in my life. Hell sounded appealing to what I was living with- false memory OCD! I’m very private and the thought of telling someone my intrusive thoughts was agonising. I listened to Ali’s shows on YouTube and I knew the best person to help me was her, Ali made me feel so comfortable, I never once felt as though she was judging me in anyway in fact she made me feel the opposite like I was normal and none of this meant anything. She gave me the tools and skyped me every day I felt like She was in the next room the support was amazing. This wonderful lady changed my life, it’s hard work and determination daily but if there’s one person that can help you recover from OCD it’s Ali Greymond. She’s amazing at what she does and me and my family are blessed we found her because I don’t know where I’d be now. Thank you Ali your programme is amazing. (L.)
I came to Ali with a severe case of contamination OCD. Ali graciously offered me an introductory session free of charge. When I asked her when we could start, she said “how about today”? I liked that she was that proactive and willing to jump in immediately. I looked at the packages she offered and signed up immediately for the “Severe OCD” package, because that accurately described the state I was in. Ali almost immediately became my anchor, my support system and friend through this very frightening and lonely disorder. With Ali by my side, I had hope for the first time and I made strides that even surprised me. I was amazed at how quickly I started to recover. It felt like magic to me.
Having been a fellow sufferer herself, she truly understands the disorder. I felt that Ali intuitively knew when to push me through a fear and when to back off. When she felt that I was not ready for an exercise she told me. When she felt that I could push through a fear, she told me and 100% of the time, she was on point! This was extremely important as feeling in control is such a huge element of this disorder. I would recommend anyone suffering with this disorder to work with Ali. She helped me get my life back and that is priceless. (J.)