HOW TO MANAGE OBSESSION AND COMPULSION?

Arem Bolalin

As I have discussed from the previous articles, it is really evident how obsession and compulsion ruin everyday living. It may not be visible to the eyes of people around, but it silently kills the person with OCD mentally. It is a battle inside their minds that we, people living without OCD, are not aware about.

Now, let me give you some tips on how to lessen or if not, at least manage the obsession and compulsion that takes too much of your time and mental peace.

First, deal with the issues. Accept and allow the feelings, and just observe without reacting to them. After that, focus on the present moment and all of your sensations. In that way, you won’t have the time to worry about future occurrence to come. It is helpful to simply agree with the obsessive thoughts that run into your mind. Consider that those things may be possible to happen and your fears might come into reality but, you have to move on. You just have to acknowledge the thought then go back to normal state that there are many other things to think of or do aside from worrying about what never happened yet. For example, if you have an obsessive thought about dying if ever world ends tomorrow, think that yes, it is possible. Then have the mindset that you need to let go of what you can’t control and stop worrying about the possibilities. In that way, you’ll tend to enjoy the time left and spent every moment well.

Second, establish a worry period. Obsessive thoughts often consume your entire day, so you must attend to them all at once during a specified time. Throughout the day, jot down a few notes about the worries that cross your mind. Then, set it aside because you will only think of it on your worry period. (It’s best to have it during night time) When it’s your worry period, focus on all the urges that flooded your mind the entire day. Allow yourself to obsess about it only for the given time frame. Once it’s done, calm down, free your mind and let the worries go.

Third, prepare a list of go-to distractions. Like other forms of anxiety, you can manage your OCD symptoms by shifting your attention. When you are starting to build up obsession and compulsive behavior, distract yourself by refocusing your attention. . Create a list of helpful activities that will serve as distractions. You may include jogging, talking to a friend, listening to music, going shopping, watching a movie, any hobby or pastime you enjoy.

Lastly, expose yourself to your fears, slowly and gradually. Compulsions are often done to protect you from some fear. Unfortunately, when you avoid your fears, they only grow larger in scope. You must expose yourself to one of your triggers. Let’s say, you are sitting on the couch watching TV and suddenly question whether you locked the door. Sit with the feeling of anxiety without giving into the urge. Resist for as long as you can. When you do give in, try to limit the repetitions of checking the door again and again. Over time, you should feel less and less anxiety when faced with that trigger.