Obsessive-compulsive disorder (OCD) is a serious condition that usually requires a multi-pronged treatment approach. This treatment typically consists of both prescription medication and specialized therapies provided by professionals. This is not to say that individuals with OCD cannot help themselves, however. Self-care actually plays a very important role in the success of OCD recovery.
What is self-care? According to the World Health Organization (WHO), “self-care is the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability.” The National Institute for Mental Health (NIMH) (2024) notes that self-care plays an important part in supporting recovery from mental illness. For individuals with OCD, therefore, self-care could be summed up as using knowledge to promote well-being apart from the condition. This self-care, just like treatment, is multi-faceted.
The first part of self-care for OCD is identity work. OCD is a diagnosis, not an identity, and individuals who are struggling with OCD can benefit from remembering this distinction. Obsessions and compulsions do not a person make. Anxiety is not the problem, either (Penzel, n.d.). Compulsions are the problem and overcoming them is the desired win that will also reduce anxious thoughts. When overcoming OCD, recognizing personal effort and small wins is key to distinguishing self from the suffering caused by compulsions (Bonvissuto, 2022). An individual sure of his or her own identity is most able to commit to the treatment needed to overcome OCD.
Pacing and giving grace is another aspect of self-care that can promote recovery from OCD. Rushing through treatment homework can reduce the effectiveness of it (Penzel, 2014). The goal is not to win the recovery race, but to pursue a healthy life. This takes time. Journaling may be one form of homework that can process thoughts and feelings through the course of treatment (Shafir, 2023). It can also serve as a reminder of progress and encourage continued pacing.
The work of recovery takes a lot of energy. For this reason, sleep and nutrition play key roles in OCD recovery. Sleep hygiene can promote good quality rest for the body (Bonivissuto, 2022). Eating regular meals helps maintain blood sugar. Avoiding alcohol, which increases anxiety as it wears off, as well as avoiding the stimulants caffeine and nicotine that cause anxiety can also help (Smith, Robinson, & Segal, 2024). The goal of this self-care is to give the body the best possible chance to break old habits and form new ones.
Body-based behaviors like exercise and relaxation can also help in OCD recovery. Exercise can help decrease OCD symptoms (McGrath, 2024), as well as stabilizing cortisol levels (the hormone secreted due to anxiety (Bonivissuto, 2022). Practices like mindfulness may also prove beneficial to calm the mind and body (Smith, Robinson, & Segal, 2024). These physical disciplines can help take energy away from obsessive thoughts and compulsive acting and channel it in more beneficial directions.
Is self-care all there is to overcoming obsessive compulsive disorder (OCD)? Certainly not! Self-care is important, though. It shows value for oneself and for one’s life outside of OCD. It is a useful adjunct to treatment and has many benefits for OCD treatment. Medication, therapy, and self-care: this is the three-pronged approach to overcoming OCD.
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