What are the self-help therapies for obsessive-compulsive disorder?
Nov 15, 2025
Source: Cainiu Health
Dr. Zhang Baohua
Introduction
Self-help therapies for obsessive-compulsive disorder (OCD) should focus on alleviating obsessive thoughts and behaviors and adjusting psychological states. Common methods include exposure and response prevention, cognitive restructuring, relaxation training, regulating daily routines, and interest redirection. Actively expose yourself to situations or objects that trigger obsessive thoughts—for example, touching public items when fearing contamination—while deliberately resisting the compulsive behaviors that typically follow.
Self-therapy for obsessive-compulsive disorder (OCD) should focus on alleviating obsessive thoughts and behaviors and adjusting psychological state. Common methods include exposure and response prevention, cognitive restructuring, relaxation training, regulating daily routines, and interest redirection. A detailed analysis is as follows:
1. Exposure and Response Prevention: Actively confront situations or objects that trigger obsessive thoughts—for example, touching public items if contamination fears are present—while deliberately resisting the accompanying compulsive behaviors, such as repeated handwashing. By gradually adapting to the anxiety, dependence on compulsive behaviors can be reduced, helping to prevent symptom recurrence.
2. Cognitive Restructuring: When obsessive thoughts arise, rationally evaluate their validity—for instance, consider whether the belief "my home will be burglarized unless I repeatedly check the door" is objectively true. Replace extreme, absolute thinking patterns with more balanced, realistic perspectives to reduce the control of irrational thoughts over emotions and behaviors.
3. Relaxation Training: Practice deep breathing, progressive muscle relaxation, or meditation at a fixed time each day. Focus on breathing rhythm or bodily sensations to relieve anxiety and tension caused by OCD symptoms. This helps stabilize mental state and reduces the frequency of symptom triggers.
4. Regulating Daily Routines: Establish a consistent sleep-wake schedule, ensure adequate sleep, and avoid staying up late or overexertion. A regular lifestyle helps stabilize nervous system function, reduces emotional sensitivity due to physical fatigue, and lowers the likelihood of obsessive thoughts and behaviors occurring.
5. Interest Redirection: When obsessive thoughts or urges arise, immediately engage in enjoyable activities such as reading, drawing, or exercising. Shift attention away from OCD symptoms to other positive pursuits, thereby reducing the duration and intensity of symptoms through focused engagement in constructive activities.
If symptoms do not improve after practicing self-therapy for a period of time, or if anxiety worsens and begins to interfere with daily functioning, professional psychological intervention should be sought promptly. Patience is essential during self-management; avoid giving up due to lack of immediate results, and gradually build confidence and skills in managing OCD symptoms.
