How to Support Yourself in Your OCD Recovery

OCD recovery is a journey, not a destination. Whether you’ve just started therapy, are learning new tools, or have been on this path for years, supporting yourself is essential to building a life that feels fulfilling and aligned with your values. Recovery isn’t about making your intrusive thoughts or anxiety disappear but about learning how to live well alongside them.

Here are practical ways to support yourself in your OCD recovery:

Adopt a Recovery Mindset

It’s easy to think recovery means "fixing" your OCD, but true progress often looks like embracing imperfection. Remind yourself that slip-ups and challenging days are part of the process. Celebrate small wins, like resisting the urge to engage in compulsions, no matter how insignificant they might seem.

Prioritize Self-Compassion

Many people with OCD are perfectionists, and it’s easy to get stuck in cycles of guilt and shame. Practice talking to yourself as you would a dear friend. Remind yourself that it’s okay to feel overwhelmed, and recovery is about progress, not perfection.

Stick to Your Values

OCD loves to derail your focus, but values act like a compass, guiding you back to what matters most. Whether it’s being present with your kids, nurturing your faith, or pursuing a hobby you love, staying connected to your values helps keep OCD in check.

Learn to Tolerate Uncertainty

OCD craves certainty, but the truth is, life is full of unknowns. Practice small steps toward accepting uncertainty. This might mean leaving intrusive thoughts unanswered or focusing on probabilities rather than possibilities.

Stay Connected to Your Support System

Recovery can feel isolating, but you don’t have to do it alone. Reach out to loved ones, join a support group, or connect with a therapist or coach who understands OCD. Having people who "get it" can make a world of difference.

Incorporate Restorative Practices

Recovery isn’t just mental work—it’s about supporting your whole self. Incorporate mindfulness, grounding exercises, or even small moments of rest into your day. These practices don’t eliminate anxiety but give you the strength to face it head-on.

Use Tools That Work for You

There’s no one-size-fits-all approach to OCD recovery. Whether it’s practicing ICBT, ACT, or exposure therapy, focus on the tools that resonate with you and bring the most growth. Give yourself grace if something doesn’t work right away; experimenting is part of the process.

Final Thoughts

Supporting yourself in OCD recovery means committing to showing up, even when it feels hard. It’s about giving yourself permission to heal at your own pace and trusting that small steps lead to big change. You don’t have to have all the answers—just keep moving forward.

If you’re on this journey, know that you’re not alone, and every effort you make matters. You’ve got this.