By Martyn Bailey BABCP Accredited Cognitive-Behavioural Therapist

Obsessive Compulsive Disorder is more than liking things neat or organised. It involves intrusive, unwanted thoughts, images or urges (obsessions) and behaviours or mental rituals (compulsions) aimed at reducing distress. Living with OCD can feel exhausting, but there are practical ways to make day- to- day life more manageable.

1. Learn to Spot OCD Thoughts

OCD thoughts often feel urgent, important or threatening. Rather than trying to work out whether a thought is “true”, it can help to label it for what it is.

“This is an OCD thought”– You don’t need to analyse or get rid of it- just noticing the thought is a powerful first step.

2. Reduce Compulsions Gradually

Compulsions bring short-term relief but keep OCD going (otherwise once we had completed the compulsion OCD would be gone). Instead of everything at once, try:

• Picking One small compulsion to work on
• Reducing it gradually, not perfectly
• Allowing anxiety to rise and fall on its own

Note: Feeling uncomfortable doesn’t mean you’re doing it wrong-it often means you’re doing it well.

3. Practice Tolerating Uncertainty

OCD demands certainty, but certainty is never guaranteed. Gently practising statements like:

• “I can live with not knowing”
• “This might be true, and I can cope”

These can help loosen OCD’s grip over time.

4. Be Mindful of Reassurance

Seeking reassurance (from yourself or others) can strengthen OCD in the long run. Noticing and gently reducing reassurance- even by delaying it – can be an important step on the path to recovery.

5. Be Kind to Yourself

OCD thoughts are not chosen and do not reflect who you are. Treat yourself with the same compassion you would offer a friend facing something difficult.

6. Keep Living Alongside Anxiety

Waiting to feel better before living life often gives OCD more control. Try to keep doing meaningful activities, even when anxiety is present. Progress is measured by what you do, not how anxious you feel

Getting Support

Cognitive Behavioural Therapy (CBT), particularly Exposure and Response Prevention (ERP), is an effective treatment for OCD. In the UK, support is available through NHS Talking Therapies, specialist services and charities such as OCD UK and OCD Action. There is also the option of private therapy which generally allows sooner access to therapy. If you wish to discuss further please contact me via this link or send me an email to mbaileypsychology.com

OCD is treatable. With the right support and practice, it’s possible to live a full and meaningful life alongside uncertainty.