Finding Gratitude in the Midst of OCD and Motherhood: 3 Practical Ways to Practice It
Motherhood is often painted as a season of joy, full of tender moments and milestones. But for mothers navigating the challenges of OCD, that journey can look quite different. The relentless cycle of intrusive thoughts, anxiety, and self-doubt can cloud even the brightest moments. In this space, finding gratitude might feel almost impossible—how can you be thankful when your mind is busy fighting fears that won't go away?
Yet, cultivating gratitude, even in small doses, can be a powerful tool for grounding and resilience. Gratitude isn’t about dismissing the hard parts of motherhood or pretending that OCD doesn’t exist. Instead, it’s about creating moments of pause to recognize and appreciate what supports, sustains, or brings light into your life, however brief or subtle.
Why Gratitude Matters in OCD and Motherhood
Gratitude has been shown to shift focus, reduce stress, and enhance overall well-being. For mothers with OCD, it can serve as a gentle counterbalance to the mind’s anxious overactivity. While it won’t make intrusive thoughts disappear, gratitude can help create a moment of reprieve and perspective—a reminder that even amid struggle, there are things worth noticing and cherishing.
3 Practical Ways to Practice Gratitude Amid OCD and Motherhood
1. Start a ‘Small Moments’ Journal
Traditional gratitude journals often prompt you to list big, profound things to be thankful for, which can feel overwhelming when you're in the throes of OCD. Instead, try a ‘Small Moments’ journal. Dedicate just a few minutes a day to jot down simple, tangible moments that brought comfort or a fleeting sense of peace—whether it’s a warm cup of coffee during nap time, the way your child’s laughter sounds, or a reassuring conversation with a friend. These reflections can shift your focus from what's uncertain or difficult to what’s nurturing and present.
How to start: Keep a notepad by your bedside or use a notes app on your phone. Aim to write down one or two moments each day, even if they seem insignificant.
2. Ground Yourself with Gratitude Anchors
When OCD thoughts spike, it’s easy to get caught in a loop of "what-ifs" and worries. A gratitude anchor can act as a mental touchstone to help bring you back to the present. This could be an image, a phrase, or even a small item that holds meaning for you. For example, a photo of a cherished family moment or a simple affirmation like “Today, there is good.”
How to use it: When you feel anxiety building, take a moment to hold your anchor, look at it, or repeat your gratitude phrase aloud. Let it guide you to pause, breathe, and remember that there are moments and things worth appreciating, even in the storm.
3. Practice Gratitude Through Connection
Motherhood can feel isolating, especially when OCD adds another layer of emotional weight. One way to practice gratitude is through connection—whether it’s reaching out to a fellow mom, joining an online community, or spending intentional time with loved ones. Sharing your experiences and listening to others can remind you that you're not alone, and it can bring unexpected moments of appreciation and support.
How to engage: Send a message of thanks to someone who has been there for you, join a support group, or schedule a short video call with a friend to chat and share moments from your day. This kind of gratitude can reinforce bonds and provide much-needed validation.
Embracing Gratitude as an Ongoing Practice
Gratitude isn’t a cure for OCD, nor will it erase the challenges of motherhood. But it can serve as a gentle reminder that, even in a life filled with complexities and struggle, there are moments of light. Embracing these moments can help create a foundation of resilience, allowing you to find small pockets of joy and peace amid the chaos.
As you practice these steps, remember that there’s no perfect way to do it. Some days may feel easier than others, and that’s okay. The goal isn’t to force gratitude but to invite it in—one small moment at a time.
