If you believe you may be experiencing symptoms of OCD, it's essential to speak with a mental health professional for an accurate diagnosis and appropriate support.
That being said, here are some general strategies that might help you cope with intrusive thoughts:
Recognize that they are just thoughts: Remind yourself that intrusive thoughts are not your true desires or intentions. They are a product of your mind, and having them does not mean you are a bad person.
Practice mindfulness: Mindfulness exercises can help you learn to observe your thoughts without judgment and let them pass without getting caught up in them. There are various mindfulness techniques you can try, such as deep breathing or guided meditation.
Challenge the thoughts: When you experience intrusive thoughts, try to question their validity. Ask yourself if there's any evidence to support them or if they are just irrational fears.
Avoid reassurance-seeking behaviors: Seeking reassurance from others repeatedly about your thoughts may provide temporary relief, but it can reinforce the cycle of intrusive thoughts. Try to resist the urge to seek reassurance and learn to sit with uncertainty.
Create a distraction: Engage in activities that you enjoy or that require your full attention. This can help shift your focus away from the intrusive thoughts and reduce their intensity.
Talk to someone you trust: Sharing your thoughts and feelings with a trusted friend or family member can provide emotional support and may be helpful in reducing anxiety.
Consider professional help: As mentioned earlier, it's crucial to speak with a mental health professional about your experiences. They can provide a proper evaluation, diagnosis, and appropriate treatment, which may include therapy or, in some cases, medication.
Remember that seeking help is a sign of strength, and there is no shame in reaching out for support. A mental health professional can work with you to develop personalized coping strategies and help you manage intrusive thoughts effectively.
If you ever feel overwhelmed or in crisis, don't hesitate to reach out to a trusted adult, a school counselor, or a helpline in your country.