Grounding techniques for OCD moments

When a compulsive urge or intrusive thought hits, grounding techniques for OCD moments can help you come back to the present.

Welcome back to my series on coping techniques and strategies for Obsessive Compulsive Disorder OCD.

What are grounding techniques for OCD moments?

Grounding techniques are practical, in-the-moment tools you can use when the anxiety or urge feels overwhelming. They pull you out of the loop of thought-obsession-compulsion and anchor you in the present.

These are great techniques to use every day in life in general and don’t need to just be for controlling your compulsions.

Easy grounding techniques for OCD to try

• The “5-4-3-2-1” method: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
• Hold an ice cube or run your hands under cold water: The shock of sensation can interrupt the loop. Read more on that here
• Plant both feet on the floor, feel the contact, and name one safe fact: “I am here. I am safe.”
• Use a soothing object (rock, textured fabric) and focus on its feel: This will concentrate your thoughts on what you can feel rather than your compulsion.

Why these grounding techniques work

When you’re caught in an OCD cycle, your brain is caught in future or “what if” mode. Grounding techniques for OCD moments draw you back to now, to the real sensory world, and reduce the urgency you feel to act.

Making grounding techniques for OCD moments part of your routine

• Pick a few favourite techniques and practice them even when you’re calm, so they’re ready when you’re not.
• Keep a small card in your wallet or phone with your go-to grounding techniques.
• Each time you use a grounding technique, you’re showing strength and learning to manage OCD in a healthier way.

Want to learn coping techniques for OCD? Read the next blog in the series- Journaling for OCD Relief