@leokatieocdadhd: 1. Stop saying you’re anxious 🤐 Instead say: “My heart is beating fast,” or “My chest feels tight.” Whatever the physical symptom is. Because telling yourself “I’m anxious” cues your brain to ask why & kicks off the spiral. Naming the sensation keeps it a simple, passing feeling. 2. Try a delay ladder 🪜 OCD will ALWAYS try to convince you: “This time is different.” So instead of analyzing if it is or isn’t OCD, don’t figure it out right away. Start by resisting the compulsion for just 5 minutes. Next time, try 10... Slowly work up to 24 hours before analyzing, confessing, checking, or asking. I did this to stop confessing, & it helped so much bc it showed me it was never as urgent as OCD said it was. 3. Make a “spiral checklist” 📋 When you get sucked into an OCD spiral, it can be hard to figure out what to do in the moment. So plan your escape route ahead of time. You can start by practicing simple OCD exercises, then make a checklist based on what works for you. Keep it simple so you can use it anytime, even in public or mid-convo. Mine is: breathe in for 4, out for 8, spot something blue, relax my shoulders, & return to what I was doing. 4. Time-box the decision ⏳ OCD can make even low-stakes decisions feel like a big deal. So when I notice myself going back & forth, I set a timer for what feels like a reasonable amount of time, & I make the decision before it goes off. After that, no reconsidering or second-guessing. Getting it wrong & moving on is better than staying trapped. These simple tools genuinely helped so much in my recovery. Now I research OCD & made two self-help apps to support others with it! Search in the app store or play store: 💜 RumiNot: for OCD help 🧡 PeachyTalks: for Relationship OCD. #rocd #ocd #rumination #HealingJourney #ocdrecovery

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2026-09-19 19:14:51

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