Living with obsessive-compulsive tendencies can feel exhausting—like your brain is stuck on “repeat.” Whether it’s checking, counting, or trying to silence intrusive thoughts, the cycle can quickly take over daily life. While there isn’t a one-size-fits-all fix, there are some simple tools you can practice to regain a sense of calm and control.
1. Grounding techniques.
When intrusive thoughts kick in, grounding yourself in the present can help. Try the “5-4-3-2-1” exercise: notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. It pulls your attention away from the spiral and back into reality.
2. Delay the urge.
If you feel the urge to engage in a compulsion (like checking the door again), try delaying it—even just by 5 minutes. Often, the intensity of the urge will fade, and the more you practice, the stronger your ability to resist becomes.
3. Journaling your patterns.
Keeping track of when intrusive thoughts or compulsions show up can be surprisingly powerful. Write down what triggered it, what you felt, and how you responded. Over time, you may start to spot patterns that give you more control.
4. Deep breathing + mindfulness.
Slow breathing and mindfulness practices (like guided meditation) can help calm the anxious energy that fuels OCD tendencies. Even a few minutes a day can make a difference in how reactive your brain feels.
5. Focus on “good enough.”
Perfectionism often goes hand in hand with OCD. Practicing “good enough” thinking—like reminding yourself that done is better than perfect—can break the cycle of over-checking and over-analyzing.
✨ Important disclaimer: These are just general coping strategies, not a replacement for therapy or medical treatment. If OCD is impacting your daily life, relationships, or mental health, please reach out to a licensed mental health professional in your area. Getting support is a sign of strength—not weakness.
Here’s a link to a workbook that could also be helpful in your OCD journey!
Salt + Cedar Collective 