Some intrusive thoughts aren’t negative. Instead, they’re just irritating and make it difficult to focus on the task at hand.
If you prefer, download an app so you can easily track the thoughts on your phone or tablet. For example, you might write, “Struggling to fall asleep on Tues. I’m worried I’m going to hurt my pet. "
Set a timer so you don’t spend too much time reading over the thoughts.
For example, if you think, “I can’t be trusted around animals because I think I’ll hurt them,” your friend might remind you that you’ve never hurt an animal before and that you are always caring around animals. You could also remind yourself that you care for your pet and that it loves you.
For example, instead of saying, “I just know I’m going to get into a car accident when I leave for my trip,” think, “I’ve had the car inspected, I’m all packed, and the car will safely get me to my destination. " These positive thoughts can help you accept the thoughts and make them less intrusive in the future.
Surround yourself with positive people. If you find that a friend or family member is overly negative or critical of your condition, you don’t need to spend time with that person.
Meditation Yoga Deep breathing Listening to music
You can also search online for support groups. Some OCD-support groups meet online or over the phone.
Bike Run Swim Hike Use an elliptical machine
If you’re struggling to fall asleep, ask your doctor to recommend non-habit forming sleep aids. These can help you regulate your sleep cycles.
Drive by the pool and see everyone swimming Go to the pool with a friend and watch people swim Take your shoes off and walk around the pool Dip your feet in the swimming pool Get into the water up to your waist Spend 5 minutes in the pool
For example, if you fear that you’ll harm an animal, the therapist might have a pet in their office during your session. Over time, you’ll realize that you don’t intend to hurt it.
Once your psychiatrist or doctor makes a diagnosis, they’ll discuss a treatment plan with you. This is a great time to ask questions you might have, so you feel comfortable with the plan.
You may notice side effects in the first weeks after starting the medication. These side effects may include nausea, nervousness, and trouble sleeping. Don’t be afraid to reach out to your doctor if you think your medication needs to be adjusted. Let your doctor know what’s working or what’s problematic about the medication.
