Standard therapy for OCD includescognitive behavioral therapy(CBT) with exposure and response prevention (ERP).
Medications such asselective serotonin reuptake inhibitors(SSRIs) may also be prescribed.
However, there is growing interest in the use of mindfulness as a complementarytreatment for OCD.
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Research is still emerging, but studies show promise.
Read on to learn how mindfulness can be helpful for OCD and some techniques to try.
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What Is Mindfulness?
Mindfulness involves being in the present and focusing on your immediate surroundings and sensations.
Mindfulness exercises often use sensory experiences, visualizations, and breathing techniques to center focus.
During these exercises, thoughts of any kindspositive or negativeare acknowledged and passed without judgment.
One form of CBT is called exposure and response prevention (ERP).
ERP is performed under the guidance of a mental health professional.
It involves intentionally exposing the person to their objects of fear.
For people with OCD, this involves triggering their obsessive thoughts and resisting performing the compulsive behavior in response.
Remember that using mindfulness is recommended as a complement to CBT, not a replacement for it.
Acceptance
Acceptance is the first step of treatment.
It’s all about observing what you are experiencing in your body, mind, and environment.
The focus is on assessing how the person thinks, not on the validity of their thoughts.
They can asssess the frequency, nature, and impact of their symptoms.
Learning to lean into the experience instead of pulling away reduces the urge to relieve theanxietywith compulsions.
What’s the Difference Between an Obsession and a Compulsion?
People with OCD typically recognize that these thoughts are irrational, but the thoughts can’t be reasoned away.
Many people with OCD perform repetitive physical or mental behaviors to reduce the anxiety triggered by intrusive thoughts.
At Home
Body Scan
Yoga
There are many types of yoga to choose from.
see to it to check with your healthcare provider before starting yoga or any exercise program.
Progressive Muscle Relaxation
Guided Imagery
Guided imagery helps you use your mind to create a sensory experience.
Guided imagery can be done with an instructor, audio files, or a script that you follow.
Audio Mindfulness Guides
Check online for audio guides to help you through mindfulness exercises.
Belly Breathing
it’s possible for you to perform bellybreathingwhenever and wherever you need it.
To look for a mental health professional in your area, you could use IOCDF’ssearch tool.
Summary
OCD involves recurrent, intrusive thoughts and repeated or ritualized behaviors.
However, emerging research suggests that mindfulness techniques can complement these therapies.
Frequently Asked Questions
There’s no one technique that has been conclusively shown to be the best.
Different mindfulness exercises require varying time commitments, and personal preference plays a part too.
Mindfulness can be helpful, but it’s not for everyone.
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American Psychiatric Association.What is obsessive-compulsive disorder?
International OCD Foundation.Exposure and response prevention (ERP).
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Harvard Health.Mindfulness meditation to control pain.
Kaiser Permanente.Progressive muscle relaxation.
University of Michigan Health.Guided imagery.
American Psychological Association.Healthy ways to handle lifes stressors.
University of Michigan Health.Stress management: breathing exercises for relaxation.
