What to Do When OCD Feels Out of Control

OCD, or obsessive-compulsive disorder, can be hard to live with. You might have thoughts you cannot stop. You might feel you must do things over and over. When OCD feels out of control, you may feel scared, sad, or tired. But you are not alone. You can learn ways to feel calmer. At Focus Medical and Mental Healthcare, we help people like you. We use kind care, proven medicine, and telepsychiatry to support you. Here is what you can do when OCD feels out of control.

Notice Your Thoughts and Behaviors

  • Name the worry. Recognize, “This thought is an indication of OCD.”
  • Spot the urge. Notice when you feel you must check, clean, or count.
  • Write it down. Keep a pocketbook or phone notes handy. Writing gives you a vision of patterns.

Capturing your thoughts and actions illuminates the path for you and your care team. It shows what is happening and makes your journey clearer.

Take Slow, Deep Breaths

  • Breathe in for four counts.
  • Hold for two counts.
  • Breathe out for six counts.

Do this three times in a row. Slow breathing can quiet scary thoughts.

Use a “Worry Time”

  • Set a clock for 10 minutes.
  • Put your worry away. Write it down and close the notebook.
  • Tell yourself, “I will think about this at worry time.”

This trick helps you focus on other things until your set time.

Try Gentle Distraction

When an urge comes, you can:

  • Draw or color. Use crayons or markers.
  • Listen to music. Pick a song you love.
  • Take a short walk. Look at trees, flowers, or birds.

These small breaks help your mind rest.

Challenge OCD Thoughts

  • Ask yourself: “Is this thought 100% true?”
  • Find proof: “What tells me it is not true?”
  • Use kind words: “I know my brain can trick me.”

By asking simple questions, you can see that OCD thoughts are not facts.

Build a Calming Routine

  • Morning: Stretch or do three deep breaths.
  • Daytime: Take breaks every hour for a minute of calm.
  • Night: Read a book or listen to soft music before bed.

A routine helps your brain feel safe and steady.

Talk to Someone You Trust

Share your concern with a friend, family member, or teacher. You can say:

  • “I’m having a hard time with my thoughts today.”

Talking out loud makes your fear feel smaller.

Reach Out for Professional Help

When OCD feels very strong, it may be time to get help. You can:

  • Call Focus Medical and Mental Healthcare. We offer telepsychiatry sessions.
  • Speak with Francis Okafor, MSN, PMHNP BC. He listens with calm and care.
  • Start medication strategies. We use treatments proven to help with OCD.

Getting expert care is brave. It helps you find yourself again.

Learn About Medication Strategies

At Focus Medical and Mental Healthcare, we use medicine to help balance your brain.

  • Selective Serotonin Reuptake Inhibitors (SSRIs): Commonly used for OCD.
  • Dose checks: We start low and go slow.
  • Regular reviews: We meet often to see how you feel.

Medicine can make your OCD thoughts less intense. You stay in charge of your life.

Use Telepsychiatry for Easy Access

  • From home: No drive or parking worry.
  • Flexible times: We have day and evening slots.
  • Safe space: You talk from your room or living area.

Telepsychiatry makes care easy. You connect by video or phone. We guide you with kindness.

Meet Your Provider

Francis Okafor, MSN, PMHNP BC

  • Veteran Medic: Served 8 years in the US Army National Guard.
  • Nursing Expert: Graduated with MSN in 2020.
  • Calm & Caring: Listens with heart and mind.

Francis takes time to learn about you. He cares for your needs and feelings. His goal is to help you feel heard and respected.

Create a Support Plan with Your Provider

In your first session, you and Francis will:

  • Talk about your OCD. He poses straightforward inquiries to understand you more deeply.
  • Set small goals. Maybe try slow breathing each day.
  • Plan check-ins. We agree on times to talk about progress.

This plan grows with you. Each step is a win.

Practice Self-Kindness

  • Use kind words. “I am doing my best.”
  • Reward small wins. A tag, a warm embrace, or a delicious snack.
  • Be patient. Change takes time.

Treat yourself like you would a friend.

Know What to Do in a Crisis

If you ever feel unsafe or think of hurting yourself, please:

  • Call your local emergency number.
  • Reach 988 if you are in the United States (Suicide and Crisis Lifeline).
  • Tell someone right away. A friend, family, or neighbor.

Help is there for you, always.

Keep Going, Step by Step

OCD can feel strong, but you are stronger. Each brave act adds up:

  • One deep breath is a win.
  • One phone call for help is a win.
  • One worry time is a win.

Celebrate small steps every day.

Conclusion

When OCD feels out of control, remember you have choices. You can notice your thoughts. You can breathe, distract, and challenge the worry. Build a routine, talk to someone, and reach out for help with us at Focus Medical and Mental Healthcare. Through telepsychiatry and proven medicine, Francis Okafor and our team offer calm, caring support. You deserve to discover tranquility within your mind. You deserve a life free from OCD. Begin your journey today. You matter, your thoughts matter, and we are here to help you find peace again.

FAQs

Q. Why do I feel out of control?
Your brain sends strong “what-if” messages. They can make you worried or scared. It can feel like you must act on them right away.

Q. Can I get better?
Yes. You can learn simple tricks like deep breathing and “worry time” to calm your mind.

Blog

Comments are disabled.