- Write it down
Take note of how you are feeling by either noting down your anxiety levels/level of OCD activity or thoughts through a scale. For example a particularly anxious day for me I might rate as an eight, where as a day with not as many intrusive thoughts I would rate as a two. If you like to write or keep a diary, document your thoughts and feelings. Although it feels like it may reopen wounds when writing things down it can actually be a release. Of course, if you feel it will make you worse to write, trust your instinct and choose to write until you feel ok to do so. - Make yourself a self-care box
This is a box or container in which you can put some items that make you feel calm/increase your well being. This all depends on what you like, such as a favourite tea or book. In my box I’ve put in some chocolate, a relaxing tea, face masks, my favourite nail polish colour, a candle, incense, a mindfulness techniques book, crystals and a letter to myself. This is a letter I wrote when I was in a good period to reflect back on when I’m not going so well, as a reminder that recovery is not linear and I’ve survived a bad period before. A reminder that the ache does end. Use items from the box when you are feeling down, anxious and generally need to take some time to take care of yourself. - Exercise
This is likely the last thing on your mind when you are feeling low or anxious. But if you can do something to move your body, whatever it is you prefer, it can help. If you like to run, stick your headphones in a sprint until your feelings are a distant memory. If you like to lift weights, go and let out some frustration. Whatever it is you like, be it walking, hiking, swimming, try and do some! For me, when I’m anxious a good session of deep stretch yoga really helps. I put on some meditation music, light candles and incense and breathe through the pain of a tight muscle, releasing all my negativity in my exhales. - Breathe
The reason why yoga and meditation can work so well for anxiety is because the focus on breath is such a huge part of it. There are many breathing techniques to use to calm down. One includes breathing in to the count of a number (whatever number works for you, but should be above three really) and then breathing out to the count of a higher number. The extended exhale signals your body to relax. Try to breath in deep noticing your chest or stomach expand as you do so. I like to be aware of the feeling in my chest as I breath in as much as I can. Also, I’ve found the counting can be a great distraction from whatever it is that is making me anxious. - Distraction
This is a great one for those who suffer from intrusive thought and anxiety. It ties in with mindfulness and being in the moment. Again, there are many techniques you can look up. Here are a couple I’ve been taught/use: Noting five things I can see in the room, repeating a mantra in my head – this can be unique to you, for example ‘I am strong, I am calm’, imagining a ‘stop!’ sign and breathing deeply to use your exhales to slowly lower the sign, watching or reading a favourite movie/book, listening to music, I could go on! The idea is to distract your mind for long enough that your ‘flight’ instinct that’s kicked in causing anxiety settles. Explore the internet and find the most suitable distraction techniques for you. You’d be surprised how quickly your feelings can calm when you can switch your mind to something else!
the OCD life 