While this can be a frightening or uncomfortable process, your therapist will help guide you through it in a safe and supportive way.

For example, you might write, “I worry that someone might get into my car when it’s parked on the street, so I always press the door lock button 10 times to make sure it’s locked. On a scale of 0-10, I rate my anxiety about this at 3. ”

For example, forgetting to turn off the bathroom light might be at the bottom of your fear ladder, while flying on an airplane might be at the top.

For example, if you’re afraid of leaving the bathroom light on, your goal might be to switch off the light and then leave the house without coming back to check that it’s turned off. Eventually, you will work your way up to larger goals, such as going on a long airplane flight without performing any movement or touching rituals to calm yourself.

For example, walk into the bathroom and turn off the light, then walk out again.

For instance, if you normally walk in and out of the bathroom 5 times to make sure the light is off, go into another room and sit down instead.

For example, you might say to yourself, “I remember turning the light off, but I still feel worried that I left it on. I feel anxious and irritable, and my shoulders are really tense. ” Eventually, your feelings of anxiety should diminish. The urge to perform the ritual will pass as you fully internalize the idea that nothing catastrophic will happen if you don’t do it. This will help you learn to stop associating those fearful or anxious feelings with each trigger.

Common SSRIs used to treat OCD include fluoxetine (Prozac), fluvoxamine (Luvox), paroxetine (Paxil), and sertraline (Zoloft). Clomipramine (Anafranil) is a tricyclic antidepressant that is often used to treat OCD. It may take 10-12 weeks before you begin noticing an improvement in your symptoms while taking these medications, so don’t be discouraged if you don’t feel a difference right away.

Some of these medications are not safe for teens or children under a certain age. Before taking any medication, let your doctor know if you are pregnant, breastfeeding, or planning to become pregnant. Common side effects of antidepressants include headaches, nausea, difficulty sleeping, and changes in your sex drive. Many of these symptoms can improve over time or if you adjust the dose of your medication.

Likewise, before you start taking an antidepressant, give your doctor a full list of any other medications you currently take, including over-the-counter medications, prescription drugs, and vitamins or supplements.

Never stop taking an antidepressant or try to adjust the dose on your own. Doing so can cause dangerous side effects or withdrawal symptoms. Your doctor can tell you how to make adjustments or taper off your medication safely.

Meditation, yoga, or deep breathing exercises Progressive muscle relaxation Spending time with friends and family Listening to peaceful music Taking a warm bath or shower Going for a walk Reading or watching movies Working on hobbies or creative projects

If you don’t have time to do your exercise all in one stretch, try breaking it down into multiple 10-minute sessions. As you exercise, be mindful of the movements you are doing and the sensations in your body. This can help take your focus away from your anxieties or obsessions.

If you have trouble falling asleep at night, try establishing a calming bedtime routine. For example, you might take a warm bath, do some light stretches, or read for half an hour before bed. Since light from screens can disrupt your sleep patterns, try to stay away from phones, tablets, computers, or TV screens for at least half an hour before bedtime. Keep your room comfortable, dark, and quiet at night to help you get the best possible sleep.

In general, it is best to avoid stimulants, since they can make feelings of fear or anxiety worse. However, there’s some evidence that caffeine can actually help reduce OCD symptoms, so don’t be afraid to have a cup of coffee in the morning! Although some studies support the use of caffeine for OCD more research needs to be done to determine whether it is effective. [21] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Researchers are currently studying the effects of marijuana on OCD. [22] X Research source While some people claim that marijuana can help improve the symptoms of OCD, others find that it worsens their symptoms.