Shame can be behind the thoughts, “You’ll never really belong. You always fail at everything you do. Who would ever love you?”

Recognizing the role of shame in your life can help you realize how it is affecting you. It’s important to identify feelings of shame so that you can begin to challenge those feelings. Realize that shame will not help you cope with OCD. Everyone has problems and issues. No one gets by in life without having them. OCD is a treatable condition. Feeling ashamed for a problem you’re experiencing could block your progress in helping you cope with your OCD.

To challenge these thoughts, first identify the negative thoughts. Say, “This is a negative thought. ” Then, challenge the thought. Say to yourself, “Is this true? Is this accurate? Is this thought rational? Am I overgeneralizing? How would I respond to a friend who said this about herself?“ Once you’ve challenged the thought, replace it with a more positive or rational thought. For example, you may say, “Even though my OCD may shock someone when I tell them about it, a real friend is someone who supports me through difficult times. ”

Use a journal to explore your feelings related to shame. Some possible journal entries could include: “What makes me feel ashamed? When do I feel ashamed of my OCD? What keeps me from telling people about OCD? How have I dealt with shame in the past? What are some things I can do to feel better when I feel ashamed?” You can also use your journal to track symptoms each day. [7] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source This way, you can track what triggers feelings of shame and how you handle them.

If you have an unresolved trauma, partner with a therapist to work through the trauma and relieve symptoms of OCD. Cognitive approaches to treating OCD may be ineffective until the trauma is resolved. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source

Talk to one person you trust about your OCD. Tell this person what makes you feel scared or ashamed. It might be scary, but it can also feel like a relief not to keep everything a secret. You may come to find that sharing your secrets and experiences is not as difficult as you imagined, and that people are willing to support you.

Make a point to spend time with friends and family. Even if they are far away, schedule phone calls or video calls to keep in touch. One way to feel less isolated is to adopt a pet. A dog can provide companionship and help to reduce anxiety. [13] X Research source For more information, check out How to Adopt a Pet from a Shelter.

Schedule time each day to practice relaxation. You can start with 10 minutes and adjust the time as needed. If you want to try different relaxation techniques, try qi gong, yoga, or meditation.

You may find that other people experience similar shame. The support group can offer you advice on other people have dealt with similar feelings.

While addressing OCD may be the main treatment goal, it can also be important to target how the OCD makes you feel.

For example, you may feel shame around eating in front of your family and arranging the foods, doing simple tasks in front of others, and having thoughts about violence toward your sibling. Now, arrange the situations in order of severity of shame, then discuss each situation with your therapist.

It’s unlikely to find a medication that does not cause side-effects and that takes away all symptoms of OCD. When considering medication, it’s important to note possible side-effects and risks associated with medication. When taking medication, make sure you do so under medical supervision.

Children with OCD seem to benefit greatly from family therapy.

Group therapy is generally led by a psychologist or therapist. It can include learning coping skills, practicing ways to respond to compulsions, and joining together to support one another.