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It’s called “obsessive compulsive disorder” because you feel an irresistible compulsion to engage in the obsessive behavior. In the middle of an episode, it can feels pointless to try to stop; it’s just too strong a compulsion. That’s why you need to decide in advance of the behavior that you will not engage.
Early on in my recovery, I would choose small periods of time or very limited activities as OCD-free zones. For example, I would think to myself, “I pledge to be OCD-free on this car ride, regardless of the stimuli.” Then, if something triggered me, I would remind myself that I had already declared this to be an OCD-free car ride.
Later, I would wake up in the morning and pledge to have an OCD-free day. It wouldn’t always work, but I kept repeating these affirmations until they sunk in and did work.
Today, I took it a step further and thought, “I will be free of OCD today and forever, no matter what the stimuli.” It’s giving myself permission to stay free of OCD, because many times in the past, I was triggered to do a ritual and thought, “Oh no, my pledged to be free of OCD has run out–it was just a daytime pledge.” So now, I have decided that no matter what comes to me, it is safe for me not to do any OCD rituals in response.
It’s a process. Start small. Don’t beat yourself up when your brain falls back into old habits. Changing neural pathways can take time and repetition.
Suggested practice:
In the morning, think, “I pledge to be free of OCD today, no matter what happens.” Think about all the usual triggers and how you will let them go for the day.
See how it goes. Did it help at all? Keep up this practice and eventually expand your OCD-free time zone.
