How Do I Overcome OCD?

The question "How do I overcome OCD?" can be tricky, and there is probably no ultimate answer to it. Most experts in the field consider OCD to be more of a manageable condition rather than one that can be fully cured. Many professionals avoid using the word "recovery" too much, and I'll explain why in detail below. Plus, I'll provide valuable insights based on my long-term experience dealing with OCD, along with an answer to your question about how to "overcome" it.

Why Experts Avoid the Term "Recovery"

One reason real experts don’t use the word "recovery" often is that OCD is a chronic disorder. This means there will be times when you feel at peace, times when you feel much better, and days when you struggle more. This pattern is common in many other chronic conditions as well.

Another reason is that they don’t want to put too much pressure on you. I believe this is the right approach. Setting a deadline for "recovery" is counterproductive, as it creates unnecessary stress, which can make OCD worse. Many people get stuck because they focus too much on achieving a state of full recovery instead of gradual improvement.

The Best Approach to Dealing With OCD

The best thing you can do is let go of the idea of quick recovery. The expectation of recovering fast can actually keep you stuck. Instead, shift your focus to getting better day by day.

How Do You Do That?

Below, I’m sharing some general tips you’ve probably heard before, along with an extra tip that most people overlook but has been crucial in my own journey—and it might make your life easier too.

Key Principles for Managing OCD

The principles of dealing with OCD and improving your condition are simple, yet only a few people manage to follow them consistently:

  1. Minimize compulsive behaviors and reassurance-seeking, but don’t try too hard. Trying too hard to stop compulsions can become a compulsion itself.

  2. Reduce compulsions gradually rather than stopping them all at once. Trying to eliminate them too quickly can backfire and make things worse. Instead, work on minimizing them little by little, until they naturally fade away over time.

  3. Acceptance is key, but many people misunderstand what it means. Never force yourself to accept things—this can become another compulsion. True acceptance should happen naturally, so don’t push too hard.

  4. Exposure and Response Prevention (ERP) is helpful, but don’t overdo it. Exposing yourself daily can overload your brain and make things worse. Instead, practice ERP a couple of times per week in a way that feels manageable.

  5. Stop obsessing about recovery. If you think about it too much, you’ll end up overthinking and making your OCD worse. Let progress happen naturally over time.

A Balanced Approach to Getting Better

As you can see, I’m presenting a slightly different perspective on "recovery." You’ve probably heard most of these principles before, but the key tip I’m emphasizing is:

Do all the right things—like ERP, reducing reassurance, and practicing acceptance—but in a balanced way. Avoid pushing too hard or putting unnecessary pressure on yourself. Progress should come naturally, step by step.

Once you’ve implemented these strategies, the next step is to move on with your life without constantly thinking about OCD.

OCD is a tough battle for many, but to start seeing results:

Check out the best online therapy, perfect for OCD-related problems!

Final Thoughts

Enjoying life while making slow, steady progress—without excessive pressure—is the key to long-term improvement. This approach makes the most sense to me, and I hope it makes sense to you as well.

OCD is a tough journey, but by taking it one step at a time, you can achieve good results.

Wishing you all the best!