3 Tips for Resisting Compulsions
As a mom managing OCD, you know how difficult it can be to resist the urge to perform compulsions.
You just finished putting the kids to sleep, and now you lay awake in your own bed, scrolling reddit and googling the weird symptom your kid had that you are convinced will lead them to dying. You have googled the same question over and over but yet you still go back to it.
This is an example of a compulsion.
Compulsions are behaviors (or can also be mental rituals) that may feel like they provide temporary relief from the anxiety caused by intrusive thoughts, but in the long run, they only strengthen OCD’s grip. Learning how to resist these compulsions is key to reducing their power over your life. Here are three practical tips to help you break the cycle.
That is why I came up with 3 tips for resisting the urge to google that “one more time.”
Tip 1: Delay the Compulsion
One of the most effective ways to resist a compulsion is to simply delay it. When you feel the urge to perform a compulsion, try to pause and set a timer for 5 or 10 minutes. This delay helps create space between the anxiety and the response, allowing your brain to see that you can tolerate the discomfort without acting on the urge.
Example: If you're compelled to check on your baby again for reassurance that they’re safe, delay the urge by doing another task first. Even a short pause can weaken the compulsive loop.
As you practice delaying compulsions, you’ll build confidence that you can handle the anxiety without needing to "solve" it with a ritual.
Tip 2: Reframe Your Thoughts
Compulsions often arise from the fear of uncertainty or discomfort, and the need to feel certain or safe. Reframing your thoughts can help remind you that while the urge to perform a compulsion feels strong, it’s not necessary to act on it to stay safe.
Reframe: Instead of thinking, “I need to perform this compulsion to prevent something bad from happening,” try saying, “This is just my OCD talking. I don’t need to do this to keep my baby safe.”
This simple mental shift can help you see the compulsion for what it is — a symptom of OCD, not a rational action that protects you or your loved ones.
Tip 3: Challenge the OCD Story Using ICBT
In ICBT, we understand that OCD compulsions stem from a mistaken belief or “story” created by your mind. The OCD mind often presents unlikely or even impossible scenarios as though they are real. Instead of responding with a compulsion, ICBT teaches you to recognize that this “OCD story” is based on a faulty inference, not reality.
Example: Let’s say you’re worried that you’ve accidentally harmed your baby because you have a thought about it, even though there’s no real evidence that this happened. The OCD story says, “If I had that thought, it must be true.” Using ICBT, you’d step back and ask yourself, “What’s the evidence for this? Have I ever harmed my baby before? Is there any real indication that this is happening now?”
In ICBT, you focus on how you arrived at this conclusion, rather than analyzing the content of the thought. By realizing that your belief is based on a faulty inference, you can weaken the compulsion to check on or reassure yourself about your baby’s safety.
Reframe: Instead of thinking, “I had the thought, so it might be true,” try saying, “This is an OCD story. The thought came from an unrealistic fear, not reality.”
Resisting compulsions are not easy, especially when you’re a mom dealing with the complexities of OCD during pregnancy or postpartum. However, with practice and the right strategies, you can break free from the cycle. Whether it’s delaying a compulsion, reframing your thoughts, or practicing I-CBT, each small step you take is progress toward regaining control. Remember, seeking support from a therapist experienced in treating OCD, especially perinatal or postpartum OCD, can be incredibly helpful in this journey.
Rooting for you xo
Taylor