Emotional regulation skills for obsessive-compulsive disorder (OCD) may include identifying triggers, managing stress, and trying breathing exercises.
OCD involves distressing, intrusive, and obsessive thoughts that may lead a person to do unwanted and compulsive physical actions.
This article explores several emotional regulation techniques for people with OCD to try. It also discusses when someone may need to consider speaking with a doctor.
Identifying triggers
Individuals with OCD may benefit from identifying triggers of their symptoms.
Triggers vary between individuals and can depend on the type of OCD they have. Examples of some possible triggers for the different types include:
- Perfectionism OCD: People with this form may find school assignments triggering.
- Contamination OCD: Being around garbage or spoiled foods can trigger symptoms.
- Scrupulosity: This type of OCD involves religious or moral assumptions. A person may find that watching a movie with religious themes brings on symptoms.
- Harm OCD: A person may find being around sharp objects triggering.
Once a person has identified some of their triggers, they may feel start to feel more prepared to respond to them.
A therapist may help someone develop coping mechanisms specific to the type of OCD they have and the severity of their symptoms.
Managing stress and anxiety
People with OCD often experience other mental health conditions, such as anxiety and stress. Elevated anxiety and stress levels may contribute to worsening OCD symptoms.
Some tips for managing stress and anxiety include:
- eating a balanced diet
- exercising regularly
- keeping a consistent sleep schedule
- reaching out to loved ones for support
- speaking with a mental health professional
People can also use free support lines, such as those below, in crisis situations.
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
- Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you’re not in the same household, stay on the phone with them until help arrives.
Breathing exercises and mindfulness
Breathing exercises and mindfulness may help someone with the following:
- remaining calm
- feeling more present
- thinking more clearly
- relieving stress
The following exercises may help.
Before doing the exercises, it is best for a person to go somewhere comfortable and relaxing where they will not be disturbed. If their mind wanders during an exercise, they can try gently bringing their attention back to their breath and body.
People may also want to listen to slow, relaxing music while they do the exercises.
Slow rhythmic breathing
Slow rhythmic breathing involves the following steps:
- Stare at an object or shut the eyes and imagine a peaceful scene.
- Take a slow, deep breath.
- While breathing in, tense the muscles. While breathing out, relax the muscles and feel the tension leaving the body.
- Remain relaxed and start to breathe slowly and comfortably, taking about 9 to 12 breaths each minute.
To maintain a slow, even rhythm, someone can silently say to themselves, “In, one, two. Out, one, two.” If they feel out of breath, they can take a deep breath and continue the slow breathing.
Each time they breathe out, they should start to feel themselves relaxing and going limp. They can continue the slow, rhythmic breathing for up to 10 minutes.
To end the session, a person can try counting silently and slowly from one to three. They can then open the eyes and say “I feel alert and relaxed,” before beginning to move slowly.
Breathing and muscle tensing
Breathing and muscle tensing involves these steps:
- Get into a comfortable position, sitting or lying down, in which it is possible to relax the muscles.
- Close the eyes and clear the mind of distractions. If someone is lying down, they may want to put a small pillow under their neck and knees.
- Breathe deeply at a slow and relaxing pace, raising the belly with each breath, rather than just the chest.
- Tense and relax the face and jaws for a few seconds and then let go.
- Tense and relax the shoulders and arms for a few seconds and then let go.
- Moving down through the body, go through each of the major muscle groups, continuing to tense and relax each group on the way down (chest, lower back, buttocks, legs), ending with the feet.
- Focus completely on releasing all the tension from your muscles and notice the difference when they are relaxed.
- When finished, focus on the feeling of relaxation.
When to speak with a doctor
A person should contact a healthcare professional if their OCD symptoms are worsening or not reducing with emotional regulation techniques, such as the examples in this article.
Emotional regulation techniques are likely to be more effective alongside OCD treatments, which may include:
- psychotherapy, including different types such as exposure and response prevention therapy and cognitive behavioral therapy (CBT)
- medications, such as certain antidepressants
- brain stimulation therapies, which may include repetitive transcranial magnetic stimulation and deep brain stimulation for severe OCD
Mental health resources
Visit our dedicated hub for more research-backed information and resources on mental health and well-being.
Summary
Emotional regulation techniques for OCD may involve identifying triggers, managing stress, and trying breathing exercises.
It is best for people with OCD to speak with a doctor if they notice symptoms worsening or if their current emotional regulation skills and treatments are not helping. A healthcare professional may be able to recommend different treatment options.
