How to Overcome From OCD: 5 Simple Tips of Experts

Do you have a constant fear of germs or contamination? Or do you constantly have aggressive thoughts towards others or yourself?

If yes, then there are chances of being affected by obsessive-compulsive disorder, which is nothing but just a common anxiety disorder, which leads to unwanted thoughts, fears, compulsive behaviour, anxiety or stress, and avoidance. 

And for those wondering if they are alone fighting with this issue, a report on OCD Research by the Times of India states that 0.8% of the adult population of India is suffering from OCD, and this curable disorder is caused due to distorted beliefs, genetic variants, minor functional abnormalities in the brain, bacterial infection and various other cases, that we will be exploring in this blog below! 

How to Overcome From OCD (Obsessive-Compulsive Disorder)?

Many people want to know how to overcome from OCD?, but before knowing the solutions to get rid of OCD, let us know how OCD occurs and what are its symptoms. And further you will learn 5 easy tips given by experts. So let’s move ahead without wasting any more time.

Common Symptoms of OCD – 

In OCD, different individuals act differently but usually have a particular set pattern of behaviours and thoughts. defined by the three main elements – 

> Obsession – Where an intrusive, unwanted, or often distressing thought, urge, or image repeatedly triggers or enters the mind. 

> Emotions – This obsession causes a feeling of intense distress of anxiety. 

> Compulsions – Mental acts or repetitive behaviours that a person performs due to anxiety or distress caused by the obsession. 

Common symptoms for these three main elements include – 

> Fear of dirt or contamination.

> Fear of germs or contamination.

> Fear of losing, misplacing something, or forgetting.

> Needing things symmetrical or orderly.

> Unwanted thoughts related to aggression, religious or sexual subjects. 

> Horrific and aggressive thoughts about harming yourself or losing control.

> Not wanting to shake hands or hug others.

> Scared to touch things people have touched or been in contact with.

However, as already mentioned, these are just common symptoms. Some might experience a set of these, whereas, others might have a strong fear, obsession, emotion, or compulsion for any one of the symptoms. 

Therefore, expert psychiatrist guidance plays an important role in determining the symptoms or in curing OCD. Since they are familiar with the conditions and the management, experts like Dr. Sanjay Jain provide a customized treatment for OCD, which helps with speedy and effective recovery.

Moreover, Sanjay Jain, the expert psychiatrist in Jaipur is known for suggesting the best course of medications, ERP or talking therapy, that leave no side effects on the individuals, and help them lead a normal, stress and anxiety-free life. 

For all those who are dealing with OCD, or if any of your relative, friends, or family member is dealing with it, this blog below will assist with simple and effective 5 tips, suggested by an expert, that will help overcome the symptoms, and provides an illuminating path to a happy and healthy life! 

Scroll down for the details! 

#Tip 5 – Openly Talking or Communicating about OCD Is the Key! 

In India, talking openly about Obsessive-Compulsive Disorder (OCD) can be hard because some people might not understand it well. They might judge or treat those with OCD differently, which makes individuals scared or conscious to talk about it.

However, experts suggest that talking openly about OCD is the key to overcoming the anxiety disorder, helping with the following benefits – 

> Building Connections: Sharing experiences can make individuals feel less isolated and more connected. It shows that others might be going through similar things, fostering a sense of community.

> Access to Support: Open conversations can lead to discovering support groups and professionals who specialize in helping manage OCD. These resources offer valuable guidance and understanding.

> Raising Awareness: Speaking openly about OCD educates others, breaking myths and reducing the stigma surrounding mental health conditions. This helps create a more understanding and accepting environment.

> Finding Solutions: Discussing OCD openly often leads to discovering coping strategies and effective treatments. It encourages seeking professional help, leading to better management of the condition.

> Empowerment and Acceptance: Opening up about OCD helps in validating experiences, and empowering individuals to take control of their mental health journey. It encourages a positive approach towards seeking help.

Dr. Sanjay Jain believes that by encouraging open discussions about OCD in India, we not only support each other but also contribute to building a more empathetic and informed society, where everyone feels understood and accepted.

#Tip 4 – Relaxation and Minimising Stress

For all those dealing with OCD, stress can worsen the situation, and relaxation techniques are like superpowers, which help calm anxious thoughts and actions. Stress-minimizing and relaxation techniques are all about finding ways to make your mind, body, and soul feel calm and peaceful. 

Some powerful and easy-to-implement relaxation techniques include – 

> Take slow, deep breaths, inhaling through the nose, and exhale from the mouth. Repeat this 5-6 times to calm your mind and soul. 

> Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and moving up. This technique helps release physical tension.

> Mindfulness and Meditation: Focus on the present moment through mindfulness or guided meditation to reduce stress and promote relaxation.

> Engaging in Relaxing Activities: Enjoy activities like listening to soothing music, taking a warm bath, reading, or spending time in nature. Doing what you love eases stress.

> Social Connections: Spend time with friends, family, or support groups to share thoughts and feelings for emotional support and relaxation.

> Time Management: Prioritize tasks and set realistic goals to reduce stress levels.

By practicing these techniques and implementing these strategies, suffering individuals can find their anxious feeling lighter, and make the intrusive thoughts and behaviours more manageable. 

When life becomes overwhelming due to OCD challenges, remember, take time to relax and de-stress, as it will feel like a gentle hug, saying – It’s all going to be Okay! 

Understanding the Difference Between OCD and PTSD

#Tip 3 – Sleep, Exercise and Diet 

Mental health is as important as physical health. But, disrupted sleep and poor eating habits can trigger symptoms related to Obsessive-Compulsive Disorder (OCD). To ensure optimal mental health, prioritizing 8 hours of sleep, accompanied by nutritious food intake, regular exercise and a balanced diet is the key to maintaining a balanced mind. 

> Sleep: Develop and stick to a consistent sleep routine to significantly improve sleep quality, which helps with a calm and composed feeling during bedtime. 

> Exercise: Engaging in physical activities like yoga, exercise, or even Zumba can work wonders in lifting your spirits. Physical exercises release endorphins, the ‘feel-good’ hormones that uplift your mood.

> Diet: A well-balanced diet comprising fruits and vegetables holds deep implications for both physical and mental health. Limit your caffeine, tea, and sugar intake, as it can also trigger OCD symptoms due to increased anxiety levels. 

All these tips not only benefit your body but also play a vital role in maintaining a healthy mind. By ensuring and implementing these tips, individuals can significantly contribute to managing OCD symptoms.

#Tip 2 – Practising Self-Care

Saying no to things that you don’t feel like doing is the answer to overcoming OCD. Protecting your limits helps control the anxiety levels, and also overcomes OCD symptoms. A few techniques to practice self-care are – 

> Indulge in Hobbies: Opt for things you enjoy, which include dancing, writing, planning, painting or any other activity. This helps divert the mind and focus on oneself. 

> Set Short-Term Goals: Make small goals for each day. Breaking tasks into manageable parts helps you feel less overwhelmed. Achieving these mini-goals gives you a sense of accomplishment.

> Be Kind to Yourself: Living with OCD can be tough, so be gentle with yourself. Don’t be too hard on yourself for things you find challenging. Acknowledge your efforts and progress.

> Maintain a Journal: Try writing down your thoughts to understand your feelings. It’s like having a self-conversation to identify the thought patterns. 

> Listen to Your Body: Your body has a limit too, after which it needs to break! Give yourself permission to take breaks, opt for a relaxing bath, or soothing drink, or simply just sit and relax

Practicing self-care is like giving yourself a big, comforting hug. Setting boundaries, enjoying hobbies, setting small goals, and being kind to yourself are important steps in taking care of your mental health when dealing with OCD.

#Tip 1 – Expert Consultation is the Answer! 

While these tips can help a bit, seeking help from a professional is really important. Here’s why:

> Specialized Understanding: Experts, like Dr. Sanjay Jain, know a lot about OCD. They understand how it affects you and can create a plan that suits you best.

> Effective Treatments: Professionals have treatments that work well for OCD. Dr. Sanjay Jain, a respected psychiatrist in Jaipur, knows what works and can suggest medicines or therapies that really help.

Remember, seeking help from someone who knows a lot about OCD can really make a difference in how you cope and manage your feelings.

Dr. Sanjay Jain is an expert psychiatrist, well-known for helping people with OCD and other mental health problems in Rajasthan.  

Conclusion:

When it’s about physical health, we swiftly take action because of visible symptoms. However, the case is not the same with mental health!

Most people are not even aware of the symptoms of mental health, which makes recognition, identification, and acceptance a challenge! But, recognising and addressing mental health challenges is as crucial as caring for physical health! 

The journey toward mental health healing can be lengthy, particularly in overcoming OCD. However, with the right guidance from a knowledgeable doctor, progress is possible. Breaking the silence about mental health struggles is the initial step, followed by acknowledging symptoms, opting for a balanced diet, and maintaining a healthy lifestyle. 

If you’re also struggling with OCD, an expert psychiatrist from Jaipur, Dr Sanjay Jain will help you with the best treatments. 

Note that, nothing in life comes with a permanent subscription, be it any event, OCD, or any other issue! When dealing with OCD, take a step towards healing by consulting with the experts, as this is the only key to a happy and healthy life! 

FAQs: How to Overcome From OCD