Stressed Out: 10 Tips for Managing Stress When You Have OCD

If you're living with Obsessive-Compulsive Disorder (OCD), you've likely noticed that your symptoms don't stay constant. Some days feel more manageable than others. On those harder days, there’s often a saboteur lurking in the shadows that you might not see – stress. 

Stress is one of those things that we don’t always recognize as a problem right away. After all, we live in a hurry-up world where everything is constantly on-the-move and connected 24/7. It can feel almost normal…until it doesn’t. And stress can be sneaky too. It can creep up and cause trouble before you know it. 

Why does this matter so much for people with OCD? Because, while not the cause of OCD, researchers have identified stress as a key factor in how OCD emerges and the exacerbation of OCD symptoms. Understanding the intricate relationship between stress and OCD can be empowering, and learning practical ways to manage stress can significantly improve your quality of life.

The Stress-OCD Connection

Stress and OCD exist in a complicated, often frustrating relationship. While stress doesn't cause OCD to develop, it is a powerful amplifier of symptoms. Stress turns up the volume on OCD's already loud voice. And research suggests that it starts with your brain’s alert system. 

Here’s how that happens.

When you experience a stressor, your body enters a heightened state of alert, activating the fight-or-flight response that starts deep in the brain. It’s that primal survival response that kept our ancestors from becoming an afternoon snack for a T-Rex. Your brain becomes hypervigilant, constantly scanning for threats as your system releases a cascade of neurochemicals preparing to respond. The problem is the brain can’t always distinguish between real and perceived danger. In other words, to the brain, everything looks like a T-Rex. 

Now, stress isn’t one of those threats you can necessarily see, like a T-Rex coming for you, so you might not even be aware that your alert system has been activated. 

For someone with OCD, this stress response can intensify obsessive thoughts and make them feel more urgent and believable. What might have been a manageable intrusive thought on a calm day can become overwhelming when stress levels are high.

The relationship works the other way too. Let’s be honest, OCD itself is inherently stressful. The constant battle with intrusive thoughts, the time consumed by compulsions, and the distress caused by obsessions create an intense cycle, what’s known as a "feedback loop": stress worsens OCD symptoms, which creates more stress, which further worsens symptoms, and so on.

Research has consistently shown that people with OCD report symptom flares during periods of increased stress. Major life events like job changes, relationship difficulties, financial pressures, health concerns, or even positive changes like moving to a new home can trigger intensification of OCD symptoms. And stressors aren’t always the big things. Even those little everyday annoyances like work deadlines, exams, traffic delays,  or a spat with a loved one can amplify the stress and intensify your OCD symptoms. 

Stress also affects your brain's executive functioning. The scientific literature consistently shows that people with OCD experience difficulty with executive functions  such as working memory, planning, cognitive flexibility, and response inhibition, which are crucial for regulating thoughts and behavior. This difficulty has been linked to dysfunction in an area of the brain that contains the prefrontal-striatal circuits. This area of the brain is involved in your ability to resist compulsions, challenge obsessive thoughts, and use coping strategies. Simply put, when you’re stressed, it’s a lot harder to think rationally and tap into those tools that usually help you cope with your OCD. 

Manage Stress to Manage OCD

Managing stress isn't just about feeling calmer, it’s a key factor in managing your OCD. By reducing stress levels, you’re doing what you can to create an environment where you reduce the chances of triggering symptom spikes and increase the opportunity to use those good coping skills that you’ve worked so hard to learn. 

When it comes to stress management, the simpler the better. Complicated routines are fine on paper but when you’re in the midst of a stressful moment, your brain only has so much bandwidth to work. You want routines and skills that keep stress manageable and when stress rises (and it will because life happens), you want strategies that are easy to implement quickly. 

So, if you’re ready to take charge of your stress, here are ten practical and easy-to-implement strategies for managing stress when you're living with OCD.

The Top 10

1. Practice Structured Breathing 

This is one of those skills that can be used as both a daily practice to manage stress and a quick intervention when stress escalates. The idea behind structured breathing is that when we are stressed, our breathing often becomes shallow and rapid, which signals danger to your brain. Slow, deep breaths can counteract that signal. Structured breathing also works as a daily practice too. Just a few minutes each day can help you stay grounded and focused and keep stress levels in check.

Here’s one method to try:

Try the 4-7-8 technique: breathe in for four counts, hold for seven counts, and exhale for eight counts. Repeat this cycle four times. You can do this at your desk, in your car, or even before bed to relax. It’s one of those anywhere, anytime skills worth having in your stress management toolbox. 

2. Maintain A Consistent Sleep Schedule

Poor sleep can significantly amplify both stress and OCD symptoms. Your brain needs quality rest to recharge itself so it can optimally regulate emotions and maintain the executive functions that help you resist compulsions. 

Here are some strategies for a better night’s sleep:

• Try to go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing bedtime routine that starts 30 minutes before sleep. Try some reading (a book, not on a screen)
• Gentle stretching
• Listening to calm music. 
• Avoid screens during this wind-down time, as blue light can interfere with your natural sleep signals.

3. Move Your Body 

Exercise is one of the most powerful stress-management tools available, and it doesn't require a gym membership or intense workouts. Even a 10-minute walk around your neighborhood can lower stress hormones and boost mood-enhancing endorphins. Find movement that feels enjoyable. Dancing to your favorite songs, gardening, swimming, or playing with a pet all count. Aim for consistency over intensity. Regular gentle movement beats sporadic intense exercise for stress management.

4. Limit Caffeine 

Caffeine can increase anxiety and make you feel physically similar to how you feel when stressed – heart racing, jittery, anxious. For people with OCD, this physical arousal can intensify obsessive thoughts. Consider gradually reducing your caffeine consumption, especially in the afternoon and evening. 

5. Limit Exposure to News and Social Media

Not only for people with OCD, excessive exposure to distressing news, social media comparisons, and information overload creates chronic stress. Set specific times to check news and social media rather than scrolling throughout the day. Consider removing news apps from your phone's home screen or using website blockers during certain hours. You can stay informed without being constantly plugged in to stress-inducing content.

6. Practice Grounding Techniques

When stress and OCD symptoms escalate together, grounding techniques can help you return to the present moment. The 5-4-3-2-1 technique is a well-known, effective strategy you can use anywhere. 

Here’s how:

When you’re feeling stressed or anxious, take a look around you:

• Identify five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• One thing you can taste. 

This sensory exercise interrupts rumination and anxiety spirals, bringing your attention back to your immediate surroundings rather than your worried thoughts.

7. Reach Out for Support 

While isolation increases stress, connection acts as a buffer against it. When you’re feeling stressed, reach out to those supportive people in your life. You don’t even have to discuss your OCD or stress. Sometimes, just connecting and spending time with people you feel comfortable with can ease distressing feelings. 

• Call a friend for a quick chat. 
• Attend a support group. 
• Have coffee with a trusted family member. 

Quality time with people who care about you is a powerful way to keep stress levels in check. 

8. Give Yourself a Break

When you're stressed and managing OCD, it's easy to let joy fall off your priority list. It might seem uncomfortable at first but scheduling small, fun things for yourself can remind you that it’s ok to find pleasure and joy in everyday moments. And enjoying a moment gives you a break from stress and something to look forward to. So, what can those moments look like?

• Taking a walk in your favorite park
• Listening to a favorite podcast 
• Spending time with a favorite hobby

These little breaks don’t have to be complicated. It’s the little moments of joy that can add up over time and help relieve stress. 

9. Manage Your Time

Whether you have OCD or not, feeling rushed and overwhelmed by all of the things we need to do can be extremely stressful. It can feel like you need to be in too many places at once. Time management strategies can help. Breaking tasks into smaller steps, using a to-do list, setting a timer, and asking for help when needed can help keep you on track. And learn to say NO when you’re feeling overextended. It’s ok to set boundaries. Remember, managing your stress and OCD is a priority, not an afterthought. 

10. Practice Self-Compassion

Perhaps the most challenging yet most important tip of all: treat yourself with kindness. Having OCD is hard. Managing stress is hard. Some days will be harder than others. On those days, be mindful of that inner critic. Speak kindly to yourself just as you would a good friend. Remember, self-compassion isn't self-indulgence. Research shows it actually improves resilience and reduces stress. 

Moving Forward

Managing stress when you have OCD isn't about achieving a perfectly calm, stress-free life. It’s about learning how to avoid unnecessary stress while building the resilience and skills to manage stress in healthy ways. 

Take time to notice what helps. Practice using those skills and gradually build that stress management toolbox. You’ll have strategies at the ready when stress shows up. Above all, be patient with yourself and take time to learn what works best for you. 

If stress is overwhelming you, you don’t have to handle it alone. At StopOCD, we have a team of experienced therapists who can help you find the stress management tools that can help you regain control and find a place of peace. Online therapy makes seeing a therapist easier and more convenient than ever. You can see your therapist on the schedule that works best for you. Ready to take stress down a notch? Reach out and see how therapy can help you de-stress. 

References

1. Ferreira, S., Couto, B., Sousa, M., Vieira, R., Sousa, N., Picó-Pérez, M., & Morgado, P. (2021). Stress Influences the Effect of Obsessive-Compulsive Symptoms on Emotion Regulation. Frontiers in psychiatry, 11, 594541. https://pmc.ncbi.nlm.nih.gov/articles/PMC7854917/

2. Kalanthroff, E., & Wheaton, M. G. (2022). An integrative model for understanding obsessive-compulsive disorder: Merging cognitive behavioral theory with insights from clinical neuroscience. Journal of Clinical Medicine, 11(24), 7379. https://www.mdpi.com/2077-0383/11/24/7379

3. Kurt, E., Yildirim, E., & Topçuoğlu, V. (2017). Executive Functions of Obsessive Compulsive Disorder and Panic Disorder Patients in Comparison to Healthy Controls. Noro psikiyatri arsivi, 54(4), 312–317. https://pmc.ncbi.nlm.nih.gov/articles/PMC5758073/

4. Cleveland Clinic. (2022, September 6). How to do the 4-7-8 breathing exercise. Retrieved from https://health.clevelandclinic.org/4-7-8-breathing https://health.clevelandclinic.org/4-7-8-breathing

5. American Psychological Association. (2014). Exercise: A Healthy Stress Reliever. Retrieved from https://www.apa.org/news/press/releases/stress/2013/exercise

6. Du, Z., Jiang, Y., Shen, Y., Zhou, Q., Gong, P., & Zhu, H. (2025). Association Between Coffee Intake and Common Mental Disorders: Insights From Genetic Analysis. CNS neuroscience & therapeutics, 31(1), e70213. https://pmc.ncbi.nlm.nih.gov/articles/PMC11705407/

7. Guazzini, A., Gursesli, M. C., Serritella, E., Tani, M., & Duradoni, M. (2022). Obsessive-Compulsive Disorder (OCD) Types and Social Media: Are Social Media Important and Impactful for OCD People?. European journal of investigation in health, psychology and education, 12(8), 1108–1120. https://pmc.ncbi.nlm.nih.gov/articles/PMC9407245/

8. Neff, K. D., Long, P., Knox, M. C., Davidson, O., Kuchar, A., Costigan, A., … Breines, J. G. (2018). The forest and the trees: Examining the association of self-compassion and its positive and negative components with psychological functioning. Self and Identity, 17(6), 627-645. https://www.tandfonline.com/doi/abs/10.1080/15298860309032