Obsessive-Compulsive Disorder (OCD): What You Can Do Today

OCD shows up as repeated, unwanted thoughts (obsessions) and behaviors or mental acts you feel driven to do (compulsions). You might check locks over and over, wash hands until they’re sore, or replay worries in your head until sleep won’t come. These actions feel necessary but bring stress and take time from life. If that sounds familiar, this page gives clear steps you can use right now.

Tell-tale signs to watch for

Obsessions are intrusive: sudden fears of contamination, harm, or taboo thoughts. Compulsions are repetitive: checking, counting, cleaning, or asking for reassurance. Look for patterns—if the thoughts and rituals take more than an hour a day, cause major distress, or hurt work and relationships, it’s a strong sign to seek help. Suicidal thoughts or severe withdrawal need immediate professional care.

Treatment options that work

Exposure and response prevention (ERP) is the top therapy for OCD. ERP helps you face feared situations without doing rituals, step by step. Cognitive-behavioral therapy (CBT) often includes ERP. Medications also help: certain SSRIs—like fluoxetine, sertraline, fluvoxamine—are commonly used at higher doses than for general anxiety and can take 8–12 weeks to show benefit. For severe or resistant cases, doctors may add other meds or consider transcranial magnetic stimulation (TMS) or specialist treatments. Talk with a psychiatrist to find the right plan.

Don’t stop meds suddenly. If side effects bother you, call your prescriber—there are usually options to adjust dose or try something else.

Daily strategies to reduce compulsion power

Try small, practical moves: label urges (“That’s an OCD urge”), set a delay time before acting (start with 5 minutes), and slowly increase the delay. Use a short schedule for exposures—pick one manageable fear and plan a brief practice session. Reduce reassurance seeking by answering your own question once and then noting how you felt. Limit caffeine and poor sleep—both make anxiety worse. Track triggers and wins in a simple notebook; seeing progress helps motivation.

If you’re supporting someone with OCD, avoid doing rituals for them or giving repeated reassurance. Offer choices and encourage treatment instead. Family behavior matters: calm encouragement and clear boundaries speed recovery more than arguing or rescuing.

Find a therapist who lists ERP or CBT for OCD. If that’s not available, online programs and guided self-help can help until you get in. Local mental health clinics, university clinics, and some telehealth services offer affordable options.

Start with three actions: 1) write down one obsession and one small exposure you can try this week, 2) book a mental health appointment or research ERP therapists, and 3) cut back on caffeine and track sleep for seven days. Small consistent steps add up. If things feel out of control, reach out now—talk to your doctor, crisis line, or local emergency services.