4 Ways to Soothe Intrusive Thoughts and OCD
Obsessive Compulsive Disorder (OCD) can be an exhausting cycle. The pesky, overwhelming thoughts and urges can feel torturous and constant, even when part of you knows they’re not true.
And while tools that help your thoughts can be extremely effective, the stress and tension OCD causes in your body can often still be there. That’s why somatic techniques — otherwise known as body-based calming strategies — can be a game changer.
How Somatic Tools Help with OCD
OCD often triggers a fight-or-flight response, flooding your body with anxiety as your brain seeks safety. Even when you challenge the thought mentally, your nervous system may still feel like something terrible is about to happen. Here are somatic techniques to help regulate your body, allowing you to ride the wave of discomfort without acting on compulsions like checking or seeking reassurance:
1. Orienting to Safety
Look around the room. What groups of things to do you notice around you? Choose something to name, whether that’s colors, textures, or objects with the letter A. Move your head gently as you scan the room, taking a deep breath. This helps disrupt your thoughts and calm your nerves.
2. Butterfly Hug
Cross your arms over your chest (like a self-hug) and gently tap your hands alternately on your collarbone. Breathe slowly while repeating a grounding phrase, like “I’m safe,” or “I don’t need to act on this right now.”
3. Shake It Off
Tension stays trapped in the body, especially when we’re sitting in it. When you feel stuck in panic or fear, stand up and shake your hands, arms, or whole body for 30 seconds. Let your body discharge the tension, and imagine the stress rolling off of your shoulders. You can also try jumping jacks or high-knees.
4. Humming Hold
Lay down on the ground. Place one hand on your chest and one on your belly. Take a few slow breaths and feel the warmth of your hands as your stomach expands. Inhale slowly through your nose and then hum or make a “woo” sound as you exhale. Feel the vibration in your chest and throat. This stimulates your vagus nerve and helps promote calm and emotional regulation.
Recovery Is a Whole-Body Experience
If you struggle with OCD, you know that feeling safe in your body takes time. It’s a learning process, and these tools can help! Pairing somatic techniques with therapy can help you reduce compulsions and live more freely.
If you’re ready to find tools that work for you, the therapists at Herr-Era are eager to help you experience peace!