A Youth Guide to Using CBT Skills to Manage OCD

Obsessive-Compulsive Disorder (OCD) is a mental health diagnosis that is characterized by intrusive, obsessive thoughts and repetitive behaviours (compulsions) completed to reduce the anxiety that stems from these thoughts.  Cognitive-Behavioural Therapy (CBT) for OCD works by breaking down the link between obsessive thoughts and compulsive behaviours. CBT can also support you in avoiding turning to rituals whenever you feel anxious. Living with OCD can be overwhelming, however, CBT skills have been proven one of the most effective treatments for OCD. 

Let’s explore how CBT skills can support youth living with OCD.

Where to Start? 

1. Disentangle Your Thoughts

Do you ever feel like your brain is lying to you? It could be! 

Here’s how to set the facts straight: 

• Seize Your Thoughts: Write down the anxious idea in your head. For example, “If I don’t triple-check my locker, my stuff will get stolen.” 

• Think about it: Ask yourself, what evidence is there for it to happen? What is the proof that it won't? 

• Rewrite It: Replace the anxious thought with a realistic one. For example, “locking it once is enough. Everything is safely locked up.” 

2. Face Your Fears 

Exposure and Response Prevention (ERP) sounds extreme, but it is all about taking baby steps. You are the leader, and you decide how to challenge your fears. 

Complete this activity to practice your ERP skills: 

• Make a Fear List: Rank your OCD triggers from least to most nerve-racking.

• Start Small: Begin with something lower on the list. If you’re afraid of germs, maybe touch a clean textbook and do not wash your hands immediately after.

• Resist Rituals: Instead of resisting the urge, hang out with the discomfort. It will shrink over time if you keep practicing. 
  

3. Be Mindful, Not Mind Full

Your brain can be a chatterbox, however you can learn to let go of the noise. 

Practice this: 

• Awareness and Name: When a thought pops up, label it. For example, “There’s that worry about germs again” 

• Let It Drift Away: Picture the thought or urge floating away on a cloud, plane or leaf. You do not have to act on it.

Tips for Success:

1. Be Patient: Change takes time. Celebrate small victories and stay dedicated. 

2. Involve Trusted Adults: Sharing your struggles with a caregiver, teacher or family member who can provide you with support with your day-to-day activities can be helpful.

3. Track Your Progress: Use a journal or app to record your thoughts and any progress you have made. 

4. Set Small Goals: Break down challenges into smaller steps.

5. Seek Support: Counselling for All has counsellors ready to listen and support 

6. Practice Self-Compassion and Care: Remember that OCD is not your fault, and recovery is not a one-size-fits-all-all journey. Engage in your favourite hobbies or activities that support you in reducing stress levels. Your life is bigger than OCD. 

Final Thoughts:

Dealing with OCD can be overwhelming, but these tools can support you in taking back your power. Remind yourself that OCD does not define you, and it does not have to control your life. By using the above CBT skills and staying passionate about the process, you are building your resilience to push back. Celebrate your small wins, seek support when needed and never forget that progress can take time. Remember, that there is help out there for youth with OCD and you are not alone. Keep going, because you are worth it and deserve to live the life you want to live.