Self-care should be prioritized in all aspects of life, but specifically for an individual diagnosed with OCD, the importance for engagement in self-care is vital for treatment adherence and symptom management. When self-care is made a priority, other aspects of treatment can feel more manageable. Research indicates that 15-30 minutes of engagement in self-care strategies daily is beneficial for mental health, mood, and general health. Below are a list of various self-care strategies one could incorporate into their daily routine.
- Attend a support group. Having the support of others experiencing similar symptoms or experiencing similar challenges in treatment can provide validation and connectedness for your own experience.
- Create a gratitude/success journal. It is important to celebrate and acknowledge any and all achievements in and outside of treatment.
- Engage in physical activity. There is no type of physical activity that is too small or specified amount of. Moving your body is essential for maintaining or improving mood and mental health.
- Engage in relaxation and mindfulness techniques
- Identify and create a list of pleasant activities that could be completed daily in 15-30 minutes. To start creating the list, think about activities that you previously engaged in that you enjoyed, activities you currently enjoy doing, and activities you have always wanted to try.
- Listen to podcasts that do not focus on OCD. While being well informed on OCD is important, it is also important to continue engaging in interest areas outside of your diagnosis.
- Maintain your social functioning. It is important to stay connected with those you care about and that care about you.
- Maintain your work responsibilities. While completing work responsibilities may not feel like self-care, staying on top of your vocational duties will reduce the potential increase of stress.
- Monitor your sleep hygiene and make changes as appropriate. Our sleep impacts many areas of functioning, so it is vital to ensure that sleep is as restful as possible.
- Maintain a healthy diet. Food impacts our energy levels and mood, so it is important to be mindful of what we are consuming.
- Monitor/limit use of screens (mindless scrolling). It may be tempting to stay informed about the world with the use of screens, but overuse can lead to various mental health challenges.
- Allison Aberson, PhD
