50 WAYS TO REDUCE OCD SYMPTOMS
1. Join online OCD forums and websites. They will help you feel less lonely and will show you that the symptoms you experience are also experienced by others.
2. Write in a diary. Sometimes it’s too hard to talk to others about the challenges you face. If you write it down it may help you get it off your chest.
3. Do something nice for yourself such as take a bubble bath or watch your favorite movie.
4. Play videogames. Video games require concentration and will take your mind away from OCD issues.
5. Keep yourself busy. Make a list of things to do and do them until OCD thoughts subside.
6. Do not give in to the thoughts. If you start to worry about something try to mentally “change the channel” of your mind. Think of something pleasant such as your last trip and try to remember specific
details. Focusing on that will reduce your OCD.
7. Every time an OCD thought enters your mind label it as an OCD thought.
8. Read a book or a magazine. Concentrate on reading, not on your thoughts.
9. Call a friend or a family member. Talk about some think other than OCD.
10. Watch some TV. Try to watch more comedy shows and less dramas.
11. Listen to music. Make it’s loud enough to drown out your thoughts.
12. Exercise! It can be done at home or at the gym.
13. Try knitting. Apparently it has been proven that knitting relaxed the mind. Why not give it a try? All you have to lose is your anxiety.
14. Try yoga. Yoga has been used for ages to help with various mental disorders.
15. Do a jigsaw puzzle. It will take your mind away from your OCD issues.
16. Take a nap. By nap we do not mean that you should stay in bed all day. Two hours max.
17. Do something that you wanted to do for awhile but felt too lazy to actually do. This is a great time to do it because you feel bad alreay so at least when you feel good you have one less thing to do and you
can actually enjoy your OCD free time.
18. Smile. Smiling even for no particular reason has shown to improve one’s mood.
19. Think of something nice you can do for someone else. Do it.
20. Do not think of OCD. If the thoughts come into your head let them, but don’t focus on them. Think of them as a cloud passing by you. Just let them be and they will fade away.
21. Breathe as you normally do and if when you have a thought your breathing pattern changes, change it back to normal.
22. Organize a closet or a certain area of the house. This only works if your OCD is not related to cleaning or organizing.
23. Write a poem about your OCD fears. Make sure that the poem states that your fears are not real but a product of OCD.
24. Tell the people you love that you love them. This helps because the good emotions and positive energy reduce anxiety and remind you that you are not alone.
25. Read about OCD. Reading about OCD help because you reaffirm that your worries are not real but a product of OCD.
26. Try to go outside. Being outdoors increases vitamin d which can improve your mood.
27. If you have artistic abilities try to draw an abstract picture of your feelings. Somehow this helps to relieve some worry and anxiety.
28. If you feel really bad still and feel like the above methods are too mild call an OCD hotline.
29. Do not compare yourself to others. The other people may look like they have it easier but if you ask them they would probably disagree. We all tend to think that we have it the worst, but really everyone
has their problems. As they say, there is no such thing as normal.
30. Write down all the good things that you have in life. This will help you concentrate on the good and not only on the bad.
31. If you feel like crying do not hold back. Releasing these built up emotions will help you feel better.
32. Go online and see if there is a support group meetings in your area.
33. Listen to classical music. It calms the mind.
34. Try to take a brisk walk. For some it may be easier said than done but it is a great way to reduce symptoms.
35. Learn to play a musical instrument.
36. Reduce drinks that have caffeine.
37. Do not give yourself enough time to dwell on your worries. Try to stay busy.
38. Try praying. This may be not your thing but some people said that prayer can help.
39. Drink chamomile tea. It will relax your mind.
40. Do not avoid things. Even though it will seem like the anxiety is reduced short term, in the long run it will make the anxiety worse.
41. People with OCD tend to have low tolerance for stress. Try to find ways to reduce stress in your life.
42. Reduce your intake of spicy food. Spicy food has shown to increase anxiety.
43. Watch your sugar intake! Too much sugar can cause mood changes and can make the anxiety worse.
44. Make sure you are consuming enough nutrients. Sometimes when we feel anxious it’s hard to eat right. Make sure you are eating the very best foods for your health.
45. When a thought enters your mind think of it this way : your thought is like a bird in the sky, you can’t stop it from flying over your head but you can make sure it does not make a nest in your hair.
46. When you wake up in the morning do not just lay there. For many people the anxiety and other OCD symptoms are the worst in the morning. Don’t give them time to progress. Get up right away and keep
yourself occupied with something. Do not let your mind wonder.
47. If your worries take a big chunk of time out of your day try this: mentally schedule a time to worry. For example, I will worry at 5 o’clock for 45 minutes. Until that time do not pay attention to your
thoughts.
48. If you constantly need to seek reassurance try to increase the length of time between the point of when the thought first came into your mind and when you ask for reassurance.
49. Keep a daily log of your OCD symptoms. Over time you will see that the same pattern repeats itself over and over again. That will help to identify your anxiety as just a symptom of OCD.
50. Do not alienate yourself from the world. Be open about your OCD. Your family and friends love you and they will only want to help you. Don’t hide away from them.
“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.)
