Obsessive-compulsive disorder (OCD) is a mental health condition characterized by obsessive thoughts and compulsive actions.

If you’ve ever wondered how to treat OCD on your own, then you already know it isn’t easy. Symptoms are often overwhelming and can interfere with daily life.

However, those with mild OCD conditions may be able to treat it without the help of a psychiatrist. Throughout this article, we’ll explore ways in which you can have your OCD cured permanently.

How to Treat OCD on Your Own | 10-Step Guide

As you learn how to treat OCD on your own, you’ll find different strategies work for various people. With that in mind, not all the points in this 10-step guide will likely work for you. Furthermore, you may need to experiment with each point to find the best outcomes.

1.) Understand Intrusive Thoughts Aren’t You

One of the most debilitating factors of OCD are intrusive thoughts – odd or disturbing thoughts and images that a person has no control over. These thoughts tend to reoccur and cause specific repeated behaviors. ¹

For example, you may have intrusive thoughts about germs and cleanliness, causing you to constantly wash your hands.

Intrusive thoughts can come in various images, but one thing remains constant. These thoughts are NOT you. Just because you have a “bad” thought doesn’t mean you’re a “bad” person.

In fact, even people without OCD struggle with intrusive thoughts. In a study interviewing 777 college students, it was discovered that 94% of them had experienced at least one undesired intrusive thought within the previous three months. ²

People with OCD simply tend to be more aware of these thoughts than others. This causes them to feel overwhelmed. While you may assume it’s in your interest to suppress intrusive thoughts, studies reveal suppression can actually lead to more intrusive thoughts. ³

Instead, it’s best to pause and recognize your thoughts before they control you. To understand that they aren’t a product of you. Therefore, you don’t need to act on impulse.

2.) Practice Mindfulness

It may be beneficial to practice mindfulness to continue your efforts to reduce intrusive thoughts. Mindfulness is garnering the ability to be fully present in the moment and welcoming the experience without feeling you need to escape it.

This can be a critical practice for people with OCD as the condition is a form of anxiety. People with anxiety tend to struggle with large amounts of stress that inhibits their ability to function through daily responsibilities. ⁴

Mindfulness can be practiced at any moment – all it requires is you to observe your thoughts and feelings. Understanding that they exist and will pass. Therefore, you don’t always need to act on these feelings.

Naturally, as someone with OCD, it’s understandable if you struggle with mindfulness when you begin practicing it. However, you may find certain practices beneficial in helping you achieve this headspace.

3.) Look Into Holistic Therapies

While psychotherapies are recommended for people with OCD, they aren’t always necessary. In some instances, alternative therapies work just as well in helping someone reach a state of mindfulness.

But what are these therapies?

• Forest Therapy is an outdoor guided healing practice that dates back thousands of years. Besides teaching you to be one with your environment, forest therapy also exposes you to phytoncides, an essential oil released by trees. These have been found to relieve stress, improve attention, lift mood, and help your immune system. ⁵ Studies also show it can help with depression. ⁶

• Meditation is the practice of mindfulness and can take several different forms. If you struggle to guide your own meditation, you may want to look into classes and spiritual guides near you. Studies show that people with OCD who practice meditation see a significant reduction in symptoms over time. ⁷

• Yoga not only allows you to practice mindfulness but can also help get your body moving. In one case series, it was found that one month of yoga therapy helped reduce core symptoms of OCD (when practiced alongside traditional treatments). ⁸

4.) Get the Right Amount of Exercise

Many have found that exercise can be a great tool to combat OCD symptoms. This is partly because of endorphins (chemicals released during physical activity) can improve mood and reduce anxiety. ⁹

However, it also has to do with the idea of releasing energy. When we exercise, we naturally wear our brains and bodies out. In turn, we’re less susceptible to anxiety, stress, and intrusive thoughts.

Experts say that 30 minutes of exercise per day is all that’s necessary. And this doesn’t have to be all at once. You can break it up into three 10-minute sessions. ¹⁰

While exercise in and of itself won’t be a cure for OCD, it can be a tool. When paired with mindfulness and other points on our list, you can begin to see how to treat OCD on your own.

5.) Diet Accordingly

We are what we eat! Studies show that our diet plays a major role in our mental health. ¹¹ Simply put, the more unhealthy foods we consume, the more vulnerable we leave ourselves to mental health conditions.

Since people with OCD often struggle with serotonin (a mood-regulating neurotransmitter) levels, foods that help to regulate serotonin are often suggested. ¹² These include:

• Beans
• Chicken
• Cottage cheese
• Eggs
• Milk
• Nuts
• Pumpkin
• Root vegetables
• Sesame seeds
• Sunflower seeds
• Turkey
• Whole grains (i.e. brown rice)

By consuming these types of foods, you increase the production of serotonin in your brain. Not to mention, some specialists suggest a hypoglycemic diet as it can help balance blood sugar levels and prevent the release of stress hormones. ¹³

6.) Seek Out Herbal Remedies

Since prescription medication may come with many unwanted side effects, some are turning to herbal remedies for OCD. Currently, research has pinpointed that the following supplements may benefit people with OCD:

• Kava Kava helps to relieve nerve tension and restlessness. Furthermore, it may help relieve mild forms of depression. ¹⁴

• Milk Thistle may be just as effective at treating OCD as Prozac (fluoxetine). ¹⁵

• N-acetylcysteine (NAC) helps to create glutathione which may benefit people with OCD. ¹⁶

• Omega-3 Fatty Acids are important and our body cannot produce them on its own. Therefore, it may be essential in relieving mental illness. While there are no studies concerning OCD, some have found it beneficial for various anxiety disorders. ¹⁷

• St. John’s Wort is sometimes used for anxiety and other mood disorders. Some research has found it can disrupt serotonin and, therefore, may be beneficial in treating OCD. ¹⁸

If you’re on medication for OCD or any other health condition, we recommend consulting your healthcare provider before using any of these supplements.

7.) Get Plenty of Sleep

People who struggle with OCD tend to have higher rates of insomnia compared to the general population. ¹⁹ While everyone’s case is unique, it’s likely because intrusive thoughts make it more difficult to get some shut-eye.

Luckily there are a few things you can do to promote better sleep:

• Follow a schedule. Make sure you go to bed and wake up at the same time daily.
• Don’t use a screen before bed.
• Take supplements that promote sleep, such as melatonin, cannabidiol (CBD), chamomile, and valerian root.

It may take some trial and error before you find the best techniques for sleep. Furthermore, you likely won’t see the benefits of better sleep immediately. It will take time for your brain and body to adjust.

8.) Avoid Substance Abuse

Some people with OCD may turn to drugs or alcohol as a means of self-medicating. In fact, you may even be prescribed certain medications (such as antidepressants) that can develop an addictive behavior. ²⁰

While drugs and alcohol may provide you with short-term relief from your OCD symptoms, they’re likely going to cause more problems in the long term. For example, you may find you: ²¹

• Become aggressive when confronted
• Develop irritability
• Lose interest in activities you once enjoyed
• Spend more time alone
• Steal money or run into financial difficulties

The list for the signs of a substance use disorder is lengthy, but you can see how drugs and alcohol only further complicate your situation.

9.) Find Your Support

Since OCD symptoms affect you daily, you may become isolated from family and friends. While this isolation may relieve you in the short term, it actually causes symptoms to worsen. ²²

We understand that reaching out for help isn’t easy. However, just taking the first step to talk to someone you trust can make all the difference. Over time, you’ll likely develop a list of people to reach out to when times get difficult.

Furthermore, you may want to see if your area offers OCD support groups. This is a great way to meet others with similar struggles and learn from their experiences. If none are in your area, there are plenty of similar resources online.

Keep in mind that people with OCD sometimes struggle with excessive reassurance seeking. ²³ Be careful not to constantly seek this out in friends and family.

10.) Consider ERP Therapy

While traditional therapies aren’t for everyone, research reveals exposure and response prevention (ERP) therapy is very effective in reducing OCD symptoms. ²⁴

Through ERP therapy, you’ll explore your obsessions, avoidances, and compulsions alongside a therapist. Your therapist will then develop exposure exercises that force you to face your fears.

The goal is to decrease your anxiety by exposing you to these fears. Furthermore, your brain will develop healthier responses to OCD triggers.

Final Word

While OCD can be overwhelming, there are ways to manage symptoms on your own. However, the best course of treatment still remains traditional; medication and psychotherapies.

If you currently see specialists for your OCD, we recommend mentioning some of the techniques discussed on this list. From there, you can determine which is the best treatment path for you.

References

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³ Ferreira S, Pêgo JM, Morgado P. A Systematic Review of Behavioral, Physiological, and Neurobiological Cognitive Regulation Alterations in Obsessive-Compulsive Disorder. Brain Sci. 2020 Oct 29;10(11):797. doi: 10.3390/brainsci10110797. PMID: 33138023; PMCID: PMC7692269.

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