Navigating Uncertain Times

During difficult times, whether due to personal struggles, global events, or unexpected life changes, our sense of "normal" may shift. This can mean adjusting aspects of daily life, including OCD treatment—such as the types of exposures you do, their timing, and frequency. What is typically considered a recovery baseline may need to be flexible to align with current circumstances. If you’re unsure how to navigate these changes, consider discussing them with your treatment team to determine the best approach for your needs.

It's important to remember that adjusting to challenges is not a step backward in your recovery. Discomfort is a natural part of change, but difficult periods are temporary. Through it all, you are continuing to move forward, doing the best you can. 

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. Whatever you might be feeling is natural and understandable.
  • Get news and updates from verified, trusted sources in your community. Put a time limit on how long you spend looking at these trusted sources, including the number of times you consult them per day.
    • Consult the sources only enough to give you all the information you need to keep yourself and your family informed and safe. This may be difficult, but going beyond your time limit could give your OCD a chance to get hooked in, making it much harder to set reasonable limits around checking for news and information.
    • Focus on the facts these sources are telling you, rather than emotions you or others may be feeling about them.
  • If applicable, give yourself permission to set a basic safety plan based on the recommendations of trusted organizations, and do not add to it unless the situation/circumstances you are facing change.
  • 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.
  • Find comfort and strength in your community, reach out to others who understand what you are going through (e.g. your neighbors, your faith community, those who speak your language, community elders who may have lived through something like this before, etc.).
  • If you are currently in treatment, talk to your team about this distressing time 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, and it’s important your treatment team are aware of 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.

What NOT to do

  • Avoid the temptation to learn “everything” about this situation. Do your best to stick to your time and frequency limits on news or information consumption.
  • Don’t ignore guidelines from trusted sources, even if they seem to conflict with your treatment goals. These guidelines — such as physical distancing during a health crisis, avoiding certain areas due to wildfires, or taking precautions in times of conflict — are in place for safety. Rather than working against them, collaborate with your treatment team to adjust your goals in a way that respects both your recovery and the realities of the moment.

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