Mindfulness and OCD: The Match You Didn’t Know You Needed

Mindfulness is a term you’ve probably heard before but one you probably wouldn’t immediately associate with Obsessive Compulsive Disorder (OCD). But, when you’re dealing with a disorder that leaves you feeling out of control and living on autopilot, it’s a practice you probably want to learn more about.

For someone living with OCD, the practice of mindfulness can be transformative. It offers both relief from psychological distress and practical strategies for managing your OCD day-to-day. Mindfulness fosters the development of a focused, nonjudgmental awareness of the present or being in the moment. It’s a skill that research has found to be critical for supporting emotional well-being and fostering resilience and reducing symptoms of OCD. 

So, what exactly is mindfulness and how can you use it as part of your OCD management plan? 

Understanding OCD and Mindfulness

OCD is characterized by unwanted, intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) that individuals feel compelled to perform to alleviate their distress. Common examples include fears of contamination to intense worries about safety, symmetry, or forbidden thoughts. To reduce the discomfort caused by these obsessions, individuals engage in compulsions, which might include washing, checking, counting, or repeating behaviors. These behaviors can be pervasive and overwhelming, often making it difficult to maintain a sense of control.

Mindfulness in its simplest form is the opposite of autopilot. Mindfulness is the experience of being fully present in the moment. It’s the act of being able to observe or recognize your internal and external experiences without judging or being overwhelmed by them. Practicing mindfulness is a way to put space between your obsessions and their compulsions, disrupting the cycle of fear and reaction.

Benefits of Mindfulness for OCD

Mindfulness is not a therapeutic approach nor a replacement for therapy. It can be a powerful complement to gold standard treatment interventions like Cognitive Behavioral Therapy (CBT) or Exposure and Response Prevention (ERP). Incorporating daily mindfulness practices has been shown to have a ton of benefits for overall health and wellness. And, if you have a disorder like OCD, it can be a game changer.

Research has identified a number of benefits of incorporating mindfulness practices for someone with OCD:

Decreased Avoidance

Instead of avoiding intrusive thoughts, treatments for OCD like Exposure and Response Prevention (ERP) encourage leaning into intrusive thought patterns. Mindfulness practices have been shown to compliment this approach by helping you to create space for uncomfortable thoughts and feelings rather than avoiding or reacting to them. 

Reduced Anxiety

Anxiety is the fear of “what ifs”. Intense anxiety is a constant companion of OCD and can drive intrusive thoughts and urges. Mindfulness creates space for you to anchor in the present moment rather than worrying about what might happen in the future and creates a sense of safety in the here-and-now. Incorporating mindfulness practices has been shown to help decrease feelings of anxiety and depression that often occur with OCD. 

Improved Emotional Regulation

OCD can trigger strong emotional responses. Practicing mindfulness can help you learn how to recognize and accept these feelings without being overwhelmed by them or needing to neutralize them. Improving emotional regulation fosters resilience and emotional flexibility which are important aspects of managing OCD effectively. 

Self-Awareness

Practicing mindfulness fosters greater self-awareness, making it possible to notice intrusive thoughts and sensations as passing phenomena rather than threats. Over time, increased awareness can help you to identify OCD patterns, allowing for more adaptive responses and intentional coping actions instead of automatic, compulsive behaviors.

Increased Acceptance and Non-Judgment

Mindfulness teaches acceptance. In this context, acceptance is not resignation. Rather acceptance is learning to be open to all experiences and approaching them with compassion and without judgment. Acceptance removes the need to mount a resistance to challenges and reduces avoidance behaviors that can perpetuate the connection between thoughts and compulsions. Research has found a significant positive effect of practicing mindfulness on OCD symptoms, in particular thought-action fusion, and the ability to “let go” of unwanted thoughts.

Strategies for Practicing Mindfulness with OCD

Establishing a mindfulness practice doesn’t have to be complicated. You can start with a few simple steps, find what works best for you, and gradually build on your practice. Of course, consulting with your treatment provider is the best place to start so that you are choosing strategies that fit your unique needs. Here are some popular strategies to consider: 

Mindful Breathing

Breathing is a core strategy in mindfulness practice. Mindful breathing is a technique that involves focusing on your breathing in the present moment. That means paying attention to things like:

• The rhythm of your breathing
• The sound of your breath as you inhale and exhale
• The rise and fall of your abdomen and/or chest as you inhale and exhale
• Noticing any thoughts, feelings, or sensations that arise as you breathe
• Bringing your attention back to your breathing if your mind wanders (totally normal)

There is no single way to practice mindful breathing. One simple and effective technique is to simply sit and breathe. 

How to Do It

• Sit quietly, close your eyes if you like. Notice how your breath feels as you inhale and exhale. 
• Notice and name any thoughts, feelings or sensations as they come. Simply notice them. Don’t try to change them. 
• Gently return to your breath any time your attention wanders. 

Body Scan 

Body scanning is the practice of methodically drawing attention to each part of your body, noticing sensations, tension, or discomfort without judgment or intent to change. This practice helps to strengthen the mind-body connection. Body scanning helps to ground you in the present and reinforces the ability to notice compulsions or urges without being compelled to respond. 

How To Do It

• Find a quiet place to sit or lie down comfortably.
• Starting at the top of your head, methodically move your attention from your head and move down each body part all the way to your toes. 
• Along the way, notice any sensations (ex., tingling, tension) in each area. There’s no need to control it or change it. Simply notice.

Anchoring

Anchoring, also known as grounding, is a strategy that helps to strengthen your ability to focus on the present rather than worries, memories, or intrusive thoughts or feelings. These techniques are often associated with sensory input like listening to birds on your daily walk or noticing the texture of a soft blanket. There are many ways to utilize these strategies. A simple way to begin honing this skill is to pick one sensory input and practice focusing on it. 

How To Do It

• Settle into your space. In the beginning, you may want to choose a less busy space to minimize distractions. 
• Identify the sensory input you’re going to focus on one sensory input, let’s say sound for this example. Focus on this input for several minutes. What are you hearing?
• Listen for changes in tone, cadence, rhythm, or new sounds or even silence. Of course, this will vary with what sense you choose to focus on.  
• If your attention strays or thoughts intrude, gently return your focus to your chosen sense. 

Mindful Journaling

Journaling is a mainstay of mindfulness practice. Having a dedicated space and time for recording your thoughts, feelings and experiences in a nonjudgmental way can deepen your self-awareness and offer insight into your triggers and patterns. Journaling also supports emotional processing and acceptance as your progress and areas needing support become clear.

How To Do It

The good thing about journaling is that there is no right or wrong way to do it. You can just write freestyle and see what comes through. You can focus on writing about your experiences with OCD and intrusive thoughts, urges, or triggers. If you find it hard to get started, you might use journal prompts to start. 

• The important thing with journaling is consistency. Dedicate a few minutes each day to practice. You don’t have to write a novel. Sometimes a few lines will do. Other times you may feel the need to write several pages. 
• As you progress in your journaling practice, notice patterns, shifts in intensity, and changes in your experience with OCD over time.
• Reflect on your experiences without judgment and note when you’ve been able to meet your experiences with acceptance and grace. 

Use Guided Meditations

Some people find guided mindfulness meditations helpful. There are many apps, podcasts and online resources specifically for OCD and anxiety. These options can be especially helpful if mindfulness is new to you. 

Pairing Mindfulness with Therapy

While mindfulness on its own can be helpful, it is not a quick fix or a substitute for evidence-based treatment. Some people may find that certain practices create more anxiety or discomfort. Professional guidance and support are important to ensure you’re choosing mindfulness strategies that are appropriate for you. A therapist who is experienced in treating OCD can help you find those mindfulness exercises and strategies that may be most helpful for your specific symptoms and ensure the practice is safe, effective, and suited to your needs.

Research consistently shows that mindfulness is most impactful when paired with therapy such as CBT or ERP. Integrating mindfulness strategies with therapy can enhance therapeutic outcomes and quality of life for people living with OCD. 

The Bottom Line with Mindfulness

Mindfulness is a powerful tool that can be a powerful tool for people living with OCD. It has been shown to reduce anxiety, improve emotional regulation, enhance self-awareness and promote acceptance. When paired with evidence-based therapy, mindfulness can help interrupt OCDs cycle of obsessions and compulsions, foster resilience, and complement evidence-based therapies as well as foster a sense of well-being.

If you’re curious about mindfulness and how it might benefit your OCD treatment, StopOCD can help. We have a team of experienced therapists who can help you find the strategies and therapies that are right for you and your experience with OCD. And, online therapy makes getting help more convenient than ever. You can schedule on your time and see your therapist from the comfort of your own space. When you’re ready to take the next step, StopOCD is here to help. 

References

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3. Mindfulness for your health. (2022, July 15). NIH News in Health. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health

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7. Celestine, N. (2020, August 15). What Is Mindful Breathing? Exercises, Scripts, and Videos. positivepsychology.com . https://positivepsychology.com/mindful-breathing/#:~:text=Mindful%20breathing%20enhances%20focus%20&%20reduces,become%20comfortable%20with%20the%20practice

8. Keuler, D. J. (n.d.). When Automatic Bodily Processes Become Conscious: How to Disengage from “Sensorimotor Obsessions”. IOCDF.org. https://iocdf.org/expert-opinions/when-automatic-bodily-processes-become-conscious-how-to-disengage-from-sensorimotor-obsessions/

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