Hello, everybody. Welcome back! Today, we’re going to get a little paradoxical. We’re diving into something different—how to make your OCD worse. Of course, the goal here is not to actually make it worse, but to help you recognize behaviors that can keep you stuck in the OCD cycle, so you can start doing the opposite.

Here’s a little preview of what we’ll cover:

• 5 Ways to Make OCD Worse
• Why generic advice doesn’t work
• What to do instead

Top 5 Ways to Make OCD Worse

There are countless ways to make OCD worse, but these five stand out. If you find yourself doing any of these, it’s time to rethink your approach.

Give in to All Your Compulsions Immediately

The first surefire way to make your OCD worse is to give in to all your compulsions right away. We know that resisting or postponing compulsions is crucial in breaking the OCD cycle. Giving into compulsions makes OCD worse. When you give in immediately, you reinforce the belief that the obsession was valid and that the compulsion was necessary to prevent something bad from happening.

By doing this, you’re essentially training your brain to believe that these compulsions are essential for your safety, which only strengthens OCD’s grip. Instead, try postponing the compulsion, even if it’s just for a 30 seconds. Every little bit of resistance helps weaken OCD’s hold on you.

Replace Every Bad Thought with a Good Thought

You’ve probably been told to do this before but it’s bad advice for OCD and anxiety. Another way to keep your OCD thriving is to replace every bad thought with a good one. This is a common recommendation in more generic therapy, but when it comes to OCD, it’s not helpful.

By replacing a bad thought with a good one, you’re reinforcing the idea that the bad thought is something to be feared or avoided. This keeps you stuck in the cycle of trying to neutralize or negate your thoughts, which only gives them more power. Instead, practice allowing the bad thought to be there without judgment. Let it come and go without trying to replace it or make it better.

Use All the Coping Skills All the Time

Coping skills like journaling, exercising, or meditating can be helpful, but if you use them urgently and out of desperation every time you feel anxious, they can act as rituals, making your OCD worse.

Things like journaling or exercising aren’t bad (obviously) but the problem arises when you use coping skills to escape or avoid the discomfort of anxiety rather than learning to sit with it. Instead, ask yourself, “What’s the function of this coping skill?” (WTF = What is The Function).

If it’s being used to avoid anxiety, try to resist or delay it. The goal is to face the anxiety head-on and learn that you can handle it without needing to escape.

Never Share Your Thoughts with Anyone

This one might seem surprising, but never sharing your thoughts with anyone is another way to keep OCD strong. OCD thrives in isolation, and keeping your thoughts to yourself can make them feel even more powerful and terrifying.

Of course, there’s a difference between sharing for support and sharing for reassurance. The key is to share your thoughts as a way to connect with others and reduce the isolation, not to seek reassurance or offload your anxiety. Having a support system is important in recovery, so don’t be afraid to open up when it’s for the right reasons.

Take All Your Thoughts Extremely Seriously

The final way to make your OCD worse is to take all your thoughts extremely seriously. This means analyzing them, treating them as if they are incredibly important, and assuming they reflect some deep truth about you or your future.

But here’s the thing: it’s not the thoughts themselves that are the problem. The real issue is the interpretation and meaning we attach to those thoughts. By taking them too seriously, you give them more power than they deserve. Instead, practice viewing your thoughts from a distance. Try something like, “I’m having the thought that…” to remind yourself that a thought is just a thought, not an absolute truth.

The OCD And Anxiety Blueprint

Before we jump into the next part, I need to tell you about the OCD and Anxiety Blueprint. This course is more than just a course—it’s a game changer, a life transformer, a ticket to freedom. Imagine no more cycles of anxiety and scary thoughts holding you back. With the OCD and Anxiety Recovery Blueprint, you’ll break free from the chains of your mind and step into a life of clarity, freedom, and confidence.

This isn’t just about managing symptoms; it’s about reclaiming your power, joy, and sense of self. Say goodbye to the pain and frustration of living with OCD and anxiety, and hello to a life filled with purpose and possibility. You’ll learn to prevent rituals, mental, and physical compulsions, face your fears, and emerge stronger and braver than you ever imagined. If you’re ready to take control and live on your terms, this is your invitation to join me inside the OCD and Anxiety Recovery Blueprint.

What to Do Instead Of Making Your OCD Worse

So, what should you do instead? Here’s a quick recap:

• Resist Compulsions: If you can’t resist them completely, at least try to postpone them. Every little bit of resistance helps.
• Allow Bad Thoughts to Be There: Practice non-judgment and let the bad thoughts come and go without trying to replace them.
• Be Mindful with Coping Skills: Use coping skills for self-care, not as a way to escape or avoid anxiety.
• Share Your Thoughts: Open up to trusted people in your life, not for reassurance, but to break the isolation and connect with others.
• Don’t Take Your Thoughts Too Seriously: Practice distancing yourself from your thoughts and remember that they don’t define you.

Stop Making OCD Worse

These five behaviors can keep you stuck in the OCD cycle, but by recognizing and changing them, you can start to weaken OCD’s grip. Pick one of the five things you’ve been doing and try to implement the alternative strategy I’ve suggested. Remember, you’re stronger than you think, and you’ve got the power to make real changes in your life. That’s a wrap for today.

If you found value in what you read, I’d love to hear from you. Leave a comment or review, and check out the resources linked below for more support. Don’t forget to subscribe so you never miss a post. Head here to kickstart your journey to freedom with the OCD and Anxiety Recovery Blueprint. Until next time, stay bold, stay empowered, and remember—you’ve got this.

Keep doing all the hard things. Bye for now.

👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/strategies⁠⁠⁠⁠⁠⁠⁠⁠

🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/mental-compulsions⁠

💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/blueprint⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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