OCD Help: Understanding Rituals

Dealing with time-consuming rituals can be one of the most challenging aspects of living with Obsessive-Compulsive Disorder (OCD). While many with this disorder think conducting rituals will bring them peace, they often get the opposite result. When a ritual becomes too long or complicated, it can become a burden, leading to exhaustion. Read this article to find OCD help.

These rituals, whether they involve constant checking, cleaning, or mental routines, often feel necessary at the time but can take over your day and leave little time for anything else. The good news? There are ways to manage and reduce the hold these rituals have on your life.

When Rituals Are Helpful vs. Harmful

Not all rituals are destructive. Sometimes they can be beneficial. For example, routines like checking that the stove is turned off or washing your hands before eating serve practical purposes. However, when they -become irrational or excessive, they can take over your life and cause significant distress.

Understand your rituals

The first step in managing your impractical rituals is to understand the reason they bring you comfort. Here are some questions you can ask yourself to help you properly identify your rituals and better understand them.

What specific actions do I feel compelled to repeat?

Start by identifying the exact behaviors that you feel you must perform. Is it locking the door multiple times, washing your hands excessively, or mentally repeating a phrase?

What triggers these actions?

Consider what situations, thoughts, or emotions make you feel the need to perform these actions. Is it stress, or a fear of something going wrong?

What do I hope to achieve by performing these rituals?

Think about what you believe will happen if you don’t perform the ritual. Are you trying to prevent something bad from happening or is it about achieving a sense of completeness or safety?

How do I feel before, during, and after performing the ritual?

Pay attention to your emotional state throughout the process. Does the ritual reduce your anxiety, or does it create a temporary relief followed by frustration and exhaustion?

How much time do I spend on rituals daily?

Think about whether your rituals cause you to miss deadlines, avoid social activities or create tension with family and friends.

Have my rituals evolved or become more complex over time?

Assess whether the rituals you perform now are the same as when they started or if they have escalated in frequency, duration or complexity.

What are the consequences if I resist or delay performing the rituals?

Determine whether the anxiety increases, if other thoughts arise or if the urge to perform the ritual intensifies.

Break them

The Bible gives us a path to find peace and rest in God, rather than our own futile efforts. In Matthew 11:28-30, Jesus Himself invites us to come to Him when we are weary and burdened, promising rest for our souls. The rest isn’t about the absence of challenges but about finding comfort in His presence and trusting that He is in control.

Understanding your rituals and turning them over to God are the first steps in gaining control over them. The answers to the above questions will not only give you a grasp on how significant of a hold these rituals have on your life but can be a valuable tool for your therapist.

They can help you identify patterns and how they impact your life. They may offer Cognitive Behavioral Therapy (CBT), Exposure and Response Prevention (ERP), or another coping method that may be appropriate for your unique situation.

Finding OCD Help

If you or someone you love struggle with managing OCD behaviors and would like to speak to a therapist, call our office today. We can help you schedule your first risk-free appointment with one of the Christian therapists at our location.