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OCD Help

I'm trying to tell myself over and over that  'I'm not going to let OCD control my life today'.  I've been reading a lot about OCD, but I still can't do any of the treatments because my level of anxiety is abnormally high and leads to panic attacks and crying fits (at least 3 a day).  Does anyone else know any mantras or have any 'work arounds' that they use and are helpful?  I try not to feed the OCD monster but it seems a lot easier for me to deal when I do.  I have about 5 more weeks of this hell until I have my baby and get back on my medication.  It's a struggle to go to work because a co-worker of mine is a huge trigger (always thinking he is spitting, coughing mucous on me) and the cleaning lady is also a trigger (irrational fear she has HIV and is bleeding on my desk area when she takes out the trash).  It's now a struggle to drive because I think I see blood in the road and imagine it rubbing off on my pants or legs when I get out of the car.  I know I can't get HIV from blood on my pants, spit or mucous, but my OCD has morphed into me just not wanting these fluids on me at all because I feel disgusting and dirty.  Every time I get home from work I have to take a long shower to wash all the blood and spit off from the day :(  Anyways, please help if you know of any good sayings or expressions.  I also say 'if I get HIV this way then I'm meant to have it' or 'life is risky but you have to live your life' but those tend to depress me.  
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Avatar universal
Oh but I don't say it out loud! People might not like that lol.
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Avatar universal
What I do is say the opposite of whatever oc thing im thinking at the moment. I do it for about ten seconds then try to focus on whatever task I'm doing at the time. Seems to help me.
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2083175 tn?1336082312
I would like to say good for you for making it this far without your medication. You should be very proud of yourself for making it this far, and you can see the finish line in the distance.

OCD panic attacks are not easy to control, because they are usually irrational. I find that going somewhere where I can be alone, and just closing my eyes and breathing helps. I try to focus on my breathing and not on what it is that caused the panic in the first place.

I also find that saying things out loud helps. The voice that is spoken is louder than the voice in my head telling me to worry. I tell myself to "stop it" - "calm down" - " you are being ridicolous" ... things like that.

I find comfort in the facts. I KNOW that I cannot get HIV from the many ways I fear, and I know this because my fears are from OCD and not from fact. Know your facts and find strength in them. You said you know you cannot catch HIV these ways, so use that to your advantage. Yes, OCD gets out of control, yes it causes you to worry and stress over things that are not real, and that is when you have to rely on the FACTS.

You have a few more weeks to go, and these weeks is it very important to rest and relax. Soon, you will be rid of these thoughts and you will have your new baby. That is reward enough, for going through OCD unmedicated.

Again, very proud of you for making it this far. And remember, we are here if you need us.
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1699033 tn?1514113133
TreTre...did you try the controlled breathing to try to get your anxiety down to a lower level at which your self-coaching sayings may work for you?  How about meditation videos when you are at home?  I know you can't do that at work so you probably have to do controlled breathing when you are there.  Maybe you could take breaks where you can go into a room, do the breathing, so that you can calm down.  Maybe several a day..you are pregnant...you can always say you are exhausted...which I'm sure you are at 35 weeks.  

I like your first self-coaching statement...you are right...the last two are depressing.  How about "It is an impossiblity to get HIV from any of these scenarios...so enough already."  I found that if I yelled at myself, in my head of course, that it helped rather than just saying words.  So I will say things like "ENOUGH" "MOVE ON" "NOPE, I"M NOT GOING THERE."  
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