Coping with OCD during the COVID-19 outbreak

In times like these, what the experts are recommending temporarily becomes our new normal. This may mean that you need to make some changes to your treatment, including which exposures you do, when you do them, how frequently, etc. What might normally be considered a “baseline” for people with OCD to aspire to should shift to match the recommended guidelines for as long as those guidelines are in place. A good suggestion would be to talk about the guidelines with your treatment team at your next session and go over how, if at all, your plan might change for the near future.

It is important for all of us in the OCD and related disorders community to remember that this is temporary, and understand that it may feel uncomfortable. You are not going backwards in your recovery journey because the baseline changes. These troubled times will end, and you will keep doing your best in the meantime.

What to do

• Before you continue reading this list, take a deep breath. Allow yourself to feel however you might be feeling right now, and make space for how that might change in the future. These are extraordinary times, and whatever you might be feeling is natural and understandable.

• Get news and updates from verified, trusted sources (such as those outlined above in “Who you should listen to”). Put a time limit on how long you spend looking at these trusted sources, including the number of times you consult them per day.

• Give yourself permission to set a basic safety plan based on the recommendations of trusted health organizations, and do not add to it:

• Stick to (or create new) healthy habits — exercise, good nutrition, and quality sleep are all helpful things for both your mental and physical health.

• Take breaks and allow yourself to do things you enjoy.

• Maintain your daily routines as much as possible, and take comfort in them.

• If you are currently in treatment, talk to your team about COVID-19 and how it may be affecting you. This can go beyond ways in which it specifically ties in to your OCD — it doesn’t have to be changing or worsening your OCD symptoms in order to be affecting your mental health! It’s natural to feel a wide range of emotions right now, and your treatment team are great people to talk to about them.

• If you are not currently in treatment, consider reaching out and getting connected to someone. The IOCDF’s Resource Directory is an excellent place to start, and you are welcome to call us at (617) 973-5801 or email us at info@iocdf.org if you need help navigating it.

• MOST IMPORTANTLY: Be kind to yourself in these extraordinary times.

What NOT to do

• Avoid the temptation to learn “everything” about COVID-19. Do your best to stick to your time and frequency limits on news or information consumption.

• Do not ignore the guidelines from trusted health sources, regardless of whether or not they go against what you are trying to do in treatment. Work with your treatment team to bring your goals temporarily in line with the new normal we all live in.

• Do not excessively wash your hands, as this may lead to injuring your skin and making it less protective against infection. Keep it to 20 seconds.

• Don’t let “social distancing” rob you of your support networks — come up with a strategy to stay connected to others even if you can’t see them in person.

• Don’t let OCD make travel decisions for you. Instead, listen to official regulations and/or warnings about whether or not to travel to certain destinations. The WHO has worldwide travel advice, and the US Department of State issues travel advisories for its citizens.

For many people, the COVID-19 pandemic may be specifically impacting your OCD symptoms, including your obsessions and/or your compulsions. If this is the case for you, read on for some specific information based on your subtype.