It is difficult to let go of compulsive behaviors that diminish OCD anxiety. One way to diminish the urge of a particular compulsion, in preparation for letting it go, is to change a part of the ritual.
Altering a ritual can be a bit distressing at first, but the ritual is still recognizable and available to use. The change, however, introduces the element of flexibility into the ritual, which in turn modifies the user’s perception.
A Bit of A Change
To try this self help tool, choose one of your rituals and write down the details of it:
- the specific actions you take in the order you do them
- the thoughts you typically have during the ritual
- if you repeat the ritual, how many repetitions are necessary
- any objects used in the ritual
- the way you sit or stand as you perform the ritual
- how you usually feel as you perform the ritual
- any thoughts or situations that trigger the compulsion
Every detail you have written down is an opportunity to make a small alteration in the behavior. Start changing one or more aspects of your ritual, regularly, for several days. Doing this brings a voluntary element of control into a seemingly involuntary action.
For instance, you can change a ritual by doing the steps in reverse order or by switching steps two and four (whatever they might be). If counting is part of the ritual, you might change the number of the repetitions. You can alter your stance or posture during the ritual, do it in a different place, or close your eyes if they are normally open.
Three Benefits of Ritual Altering
The benefits lie in changed perception and increased awareness.
- In the act of altering a compulsive behavior you are exercising personal power without triggering the extreme anxiety of trying to stop the behavior.
- You weaken the hold a ritual has on you because you will think of it differently. For example, if an altered ritual reduces your anxiety, then the original ritual’s power was not in performing it perfectly.
- The practice of changing a ritual increases awareness of when and how it is performed. As you move closer to letting go of a ritual, this awareness will help you notice and address the beginning of an urge.
Although altering a ritual can be used as a self help technique, it can be difficult and frightening to attempt any change. Many individuals with OCD benefit by working with a mental health counselor or an OCD support group. There are people available who understand and are ready to help.
Source: anxieties.com
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