Unlocking the Door to OCD Help

Ever find yourself locking the door, walking away, then suddenly wondering if you had actually locked it? So, you go back, jiggle the handle, and maybe even check again just to be sure. Then suddenly, as you’re finally about to leave, that sneaky little thought creeps in again: What if it wasn’t locked properly? Welcome to the world of repeated checking OCD, where locking your front door can become a part time job!

Why do we keep checking?

If you repeatedly check your front door or quadruple check to see if you remembered to unplug the coffee maker, you’re not alone. That nagging feeling that something isn’t quite right is a classic OCD trick. It’s like your brain is playing the game of “What if?” with you. What if the door is not locked? What if the oven is still on?

Your brain is trying to keep you safe by making sure that everything is perfect. In reality, it’s keeping you stuck in a loop, like a song you can’t get out of your head. Let’s be honest, nobody needs to spend that much time with a door lock.

Strategy 1: The “One and Done” Challenge

Next time you lock the door, say out loud, “I’m locking the door now,” and then state the date. Then walk away. Yep, just walk away without looking back. This might feel weird and even a little scary at first, but that’s part of the fun. It’s your way of telling OCD who’s boss.

By audibly stating that the door is locked on a specific day, you are helping to prevent your brain from second-guessing whether you have locked it today or if your memory of locking the door is from a previous experience.

Strategy 2: Keep a Journal

Keeping a simple log can help. Write down each time you lock the door, note that you locked it, and then give yourself a mental high-five for not checking again. Over time, you’ll start to see that the door stays locked, even without all the extra checking! If you doubt whether or not you locked the door, you have a written record of it. This will help break the cycle of always wanting to go physically back to the door to check.

Strategy 3: Distract, Distract, Distract!

After you’ve locked the door, immediately distract yourself with something else. Put on your favorite song and dance, or start mentally planning what you’re going to have for lunch. Anything that takes your mind off that door will help.

Strategy 4: Reframe the “What if?”

When the dreaded “What if” strikes, flip the script. Instead of “What if the door isn’t locked?” try “What if I trusted myself?” This reframe helps shift the focus from fear to confidence. Plus, it feels more empowering to trust yourself than to question every little thing.

Strategy 5: Snap, Click, and Walk Away

This strategy is for the tech-savvy. Next time you’re locking up, take a quick photo with your phone – make sure the lock is visible. Now you’ve got time-stamped proof that you did the thing. Later, when your mind starts playing tricks on you, you can whip out your phone and confidently say, “Yep, it’s locked!”

It’s like having a personal assistant who reminds you that you’re on top of things. Plus, this strategy is great for other OCD triggers too – whether it’s the stove, the iron, or anything else that makes you double-check.

Strategy 6: Team Up with a Trusty Sidekick

If you have a spouse or roommate, enlist them as your official “checker” buddy. Lock the door and have them confirm that it is done. Once they’ve given you the thumbs-up, you’re off the hook. There’s no need to double-check.

This strategy works well because it shifts responsibility to someone you trust, allowing you to break free from the cycle of doubt. Plus, it can be a fun way to involve your loved ones in your path to overcoming your OCD, turning what might feel like a solo struggle into a team effort.

Strategy 7: Set a Timer and Walk Away

Sometimes, giving yourself a specific time limit can help you break the cycle of checking. After you’ve locked the door, set a timer on your phone for ten minutes. During that time, challenge yourself not to check the door at all.

Instead, distract yourself with something else – maybe start planning your day or catch up on your favorite podcast. When the timer goes off, you’ll find that the urge to check has often diminished. This strategy can help build tolerance for uncertainty in small, manageable chunks.

Strategy 8: Embrace the Imperfect

Permit yourself to be imperfect. Maybe one day, you didn’t jiggle the door handle enough, and that’s okay. It doesn’t mean disaster is around the corner. Embrace the idea that perfection is overrated, and a little imperfection can make life more interesting. After all, who wants to be perfect when you can be you?

Strategy 9: Hand Your Worries to God

When that nagging doubt creeps in, take a moment to pause and have a conversation with God. A simple prayer like, “Lord, help me trust that I’ve done everything right and guide me through this moment,” can work wonders.

It’s a reminder that you don’t have to carry the burden alone. Handing over your worries to God can bring an immediate sense of peace, giving you the strength to walk away from the door without looking back. Sometimes, knowing you’ve got Jesus as backup is all you need to keep those OCD thoughts away.

Strategy 10: Get Professional Backup

Let’s face it, sometimes the battle with OCD can feel like trying to win a game of Whack-A-Mole. Just when you think you’ve got it under control, another doubt pops up. That’s where a therapist comes in. These pros are like personal trainers for your mind, helping you build the mental muscles to fight off OCD. They’ll teach you specific techniques tailored to your needs. They’ll guide you, cheer you on, and help you celebrate small victories along the way.

Strategy 11: Build a Ritual that Works for You

Sometimes, creating a personalized ritual can help satisfy your need for certainty without falling into the OCD trap. Instead of repeatedly checking the door, develop a specific routine that you follow every time. This could involve locking the door, stepping back and taking a deep breath and saying a calming phrase like “The door is locked, and I am safe.”

This ritual becomes a reliable signal to your brain that the task is complete which will help you move on with your day. Over time, your brain will start to associate this routine with a sense of security, and it will reduce the urge to go back and check again.

Strategy 12: Be Good to Yourself

It’s easy to be hard on yourself when you’re caught in the cycle of checking, but remember, OCD isn’t your fault. Be kind to yourself and acknowledge that overcoming OCD takes time and patience. Whenever you find yourself slipping into old habits, gently remind yourself that it’s part of the process. Treat yourself with the same understanding and compassion that you would offer a friend.

You can do it!

Every time you successfully resist the urge to check the door, celebrate! It doesn’t have to be anything big – maybe treat yourself to a coffee or take a few minutes to relax or give yourself a mental high-five.

Positive reinforcement can be incredibly powerful in retraining your brain. By rewarding yourself for overcoming the urge to check, you’re telling your mind, “Hey, I did it and it feels good!” Over time, these small celebrations can help weaken the OCD cycle and build your confidence. Every step forward is a step in the right direction.

Getting OCD Help

If you are overwhelmed by your OCD or would like help to deal with its impact on your life, reach out to our offices today. We will make an appointment with one of the many therapists in our practice who are skillful at helping people just like you! Begin your healing journey today! There is hope!