How to Stop an OCD Attack: 5 Proven Strategies

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Last Updated on April 3, 2023 by Mike Robinson

Living with obsessive-compulsive disorder (OCD) can be challenging, especially when it comes to managing the sudden onset of an OCD attack. These attacks can leave you feeling overwhelmed, anxious, and unable to focus on anything else. However, with the right strategies, you can learn how to stop an OCD attack in its tracks.

In this article, we will explore five proven techniques that can help you regain control and find relief during an OCD attack. From mindfulness exercises to exposure therapy, we’ll cover strategies that work for people with different types of OCD symptoms.

Whether you’re new to managing OCD attacks or looking for fresh ideas, this article has something for everyone. So, let’s dive in and discover how to stop an OCD attack with these five proven strategies.

Understanding OCD attacks

OCD attacks, also known as “OCD flares” or “OCD spikes,” are sudden, intense episodes of anxiety and distress caused by OCD symptoms. These attacks can be triggered by a variety of factors, such as stress, fatigue, illness, changes in routine, or exposure to certain triggers.

OCD attacks can cause a range of symptoms, such as intrusive thoughts, compulsive behaviors, and avoidance behaviors.

During an OCD attack, people may experience overwhelming anxiety, fear, and a sense of loss of control. They may feel the urge to engage in compulsive behaviors or mental acts to alleviate their anxiety. However, these behaviors provide only temporary relief and can reinforce the cycle of OCD symptoms.

That is why it is beneficial to learn how to stop an OCD attack rather than give in to these compulsive behaviors. Next we will review some common triggers for OCD attacks.

Common triggers for OCD attacks

How to Stop an OCD Attack: 5 Proven Strategies — When an OCD attack hits, you must take the proper steps to get your mind back on track.

OCD attacks can be triggered by a variety of factors, depending on the individual’s specific OCD symptoms. Some common triggers for OCD attacks include:

Stressful life events, such as a job loss, relationship problems, or financial difficulties
Illness or physical discomfort
Fatigue or sleep deprivation
Exposure to triggering stimuli, such as dirt, germs, or violent images
Changes in routine or environment
Certain medications or substances

It is important to identify your specific triggers for OCD attacks and develop a plan for managing them. This can include stress-reduction techniques, lifestyle changes, or exposure therapy.

Proven Strategies for Stopping an OCD Attack

Here are five proven strategies that can help you stop an OCD attack in its tracks:

a. Mindfulness and Breathing Exercises

Mindfulness and breathing exercises can help you manage anxiety and distress during an OCD attack. These techniques involve focusing your attention on the present moment without judgment or distraction.

One effective mindfulness technique is “belly breathing.” To practice belly breathing, sit or lie down in a comfortable position and place one hand on your belly. Breathe slowly through your nose, feeling your belly rise and your hand move out.

Hold your breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall and your hand move in. Repeat this exercise for several minutes, focusing on your breath and body sensations.

Other mindfulness techniques include progressive muscle relaxation, guided imagery, and meditation. These techniques can help you reduce muscle tension, slow down your heart rate, and calm your mind.

b. Cognitive Behavioral Therapy (CBT)

CBT diagram — Illustration of the CBT triad.

Cognitive Behavioral Therapy (CBT) is a type of therapy that focuses on changing negative thoughts and behaviors that contribute to OCD symptoms. CBT aims to help you identify and challenge irrational beliefs and thought patterns and develop more adaptive coping strategies.

CBT for OCD typically involves exposure and response prevention (ERP), which is a form of behavioral therapy that involves gradually exposing yourself to feared situations or objects while refraining from engaging in compulsive behaviors.

ERP aims to help you learn that you can tolerate anxiety and distress without engaging in compulsive behaviors and that these behaviors are not necessary for coping.

CBT can be delivered individually or in a group format and can include homework assignments, self-monitoring, and skills training. CBT has been shown to be effective for reducing OCD symptoms and improving quality of life.

c. Exposure and Response Prevention (ERP)

Exposure and Response Prevention (ERP) is a specific form of CBT that is particularly effective for managing OCD symptoms. ERP involves gradually exposing yourself to feared situations or objects while refraining from engaging in compulsive behaviors or mental acts.

The goal of ERP is to help you learn that you can tolerate anxiety and distress without engaging in compulsive behaviors and that these behaviors are not necessary for coping.

ERP typically involves working with a therapist to create a hierarchy of anxiety-provoking situations or objects and gradually exposing yourself to these situations or objects while refraining from engaging in compulsive behaviors. ERP can be challenging and uncomfortable, but it is a highly effective treatment for OCD.

d. Medication

Medication can be an effective adjunct to therapy for managing OCD symptoms. Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), have been shown to be effective for reducing OCD symptoms. These medications work by increasing the levels of serotonin in the brain, which can help regulate mood and anxiety.

It is important to work with a healthcare provider to determine the most appropriate medication and dosage for your individual needs. Medication can take several weeks to become effective and may have side effects.

e. Seeking Professional Help

It is important to seek professional help if you are struggling with OCD symptoms. A mental health professional, such as a psychologist, psychiatrist, or clinical social worker, can provide a thorough assessment, diagnosis, and treatment plan for OCD.

Professional help can include psychotherapy, such as CBT or ERP, medication management, and support groups. It is important to find a therapist who is experienced in treating OCD and with whom you feel comfortable working.

Coping Mechanisms for Dealing with OCD Attacks

In addition to the strategies listed above, here are some coping mechanisms that can help you manage OCD attacks:

Use distraction techniques, such as reading, listening to music, or engaging in a hobby.
Practice self-care, such as getting enough sleep, eating a healthy diet, and exercising regularly.
Use positive self-talk and affirmations to counter negative thoughts.
Reach out to a trusted friend or family member for support.
Use humor to diffuse anxiety and distress.
Practice relaxation techniques such as progressive muscle relaxation or guided imagery.

Tips for Preventing Future OCD Attacks

and breathe neon sign on tre — Mindfulness can be as simple as slow deliberate breathing exercises.

Here are some tips for preventing future OCD attacks:

Identify your specific triggers for OCD attacks and develop a plan for managing them.
Practice stress-reduction techniques such as mindfulness, exercise, or yoga.
Stick to a regular routine and schedule.
Avoid alcohol, drugs, and other substances that can exacerbate OCD symptoms.
Stay connected with friends and family for social support.
Practice self-compassion and forgiveness.

Supporting a Loved One with OCD Attacks

If you have a loved one who struggles with OCD attacks, here are some tips for supporting them:

Educate yourself about OCD and its symptoms.
Avoid criticizing or judging their behavior or thoughts.
Encourage them to seek professional help.
Offer emotional support and reassurance.
Help them identify their triggers and develop coping mechanisms.
Practice patience and understanding.

Resources for OCD Support and Treatment

Here are some resources for OCD support and treatment:

Conclusion

Learning how to stop an OCD attack can be challenging, but with the right strategies and support, it is possible to find relief and regain control.

Mindfulness and breathing exercises, cognitive behavioral therapy, exposure and response prevention, medication, and seeking professional help are all proven strategies for managing OCD symptoms.

Coping mechanisms, tips for preventing future OCD attacks, and resources for OCD support and treatment can also be helpful. Remember, you are not alone in your struggle with OCD, and there is hope for recovery.