What Can I Do to Help Myself?

Is there anything I can do to help myself while I'm looking for a therapist?
Yes. Many of us have no idea what to do about our OCD. Many of us just struggle with it or other anxiety problems, not even realizing that anything can be done. Some of us turn to alcohol or drugs to "self-medicate" ourselves because we simply don't know what else to do. There are, however, many positive things that you can do on your own to cope with anxiety, until you find a professional to help you.  Here are some ideas...

Watch what you eat and drink
If you don't know how to eat a balanced diet, find out how to do so by asking your doctor. Don't skip meals and don't "snarf them down." Drink plenty of water and take a supplement to make sure that you're getting enough essential vitamins and minerals. Be aware that the caffeine in coffee, non-herbal teas, and soft drinks can increase anxiety.  Although some of us try to reduce anxiety with alcohol or illegal drugs, in the long run these substances can lead to much greater problems, including addiction and damage to the internal organs. Keep in mind also that although certain prescription medications can help with anxiety, their unsupervised use can also lead to far more serious problems.

Exercise on a regular basis
Studies have shown that exercise leads to the production of natural brain chemicals that help keep our anxiety levels within "normal" limits. Walking, running, bicycling, working out, playing sports, or hiking on a regular basis are all good ways to exercise.

Learn how to relax
When you find yourself getting anxious, stop what you’re doing and ask yourself, "Is there a better way or a better time to do this? Take a break and change your environment.  Move to a quieter room and sit or lie down for a while, listen to some music, read something inspirational, meditate, sit outdoors for a while, go for a walk, or take a relaxing bath.

Try some deep breathing. Breathe in deeply to the count of 4, hold it for a moment, exhale s-l-o-w-l-y- to the count of 4, and then wait until you need to take your next breath. Repeat the process and while you do it, focus just on your breathing.

You can also try what's called progressive muscle relaxation. Sit in a comfortable chair with your feet flat on the floor, your back against the back of the chair, and your hands resting comfortably on your legs or in your lap. You can also try this lying down.  Now, starting with your toes and working your way slowly to the top of your head, focus on each part of your body for several moments and be certain that each part is fully relaxed.  As you do so, imagine any tension that you may notice dissolving right out of each body part into the surrounding air. Go from your toes, to the soles of your feet, to your ankles, to your calves, to your knees, etc.  You can also combine this exercise with the deep breathing exercise described above.

Learn more about yourself
Stop what you’re doing every so often and ask yourself the following questions. "What am I doing right now?” “What am I thinking right now?” and “How am I feeling right now?” – both emotionally and physically. Also ask yourself, "What gets me stressed?” “When does it happen?” “Where does it happen?” and “With whom does it happen?" If you do this regularly, you just may be surprised what you find out about yourself! When you understand yourself better (and we all can learn more about ourselves!), you'll be a lot better able to change the things that you've been doing that cause you stress and lead to anxiety.

Do your best
Don't compare yourself to others. Just do your best without going to extremes and accept the fact that none of us are supermen, superwomen, or superkids.

Live in the now
Looking back too often at the mistakes that we’ve made, no matter how serious they may be, wastes valuable energy that can be used to make things better right now. Simply face the facts without being judgmental of yourself and move forward. If you can't decide what to do, do anything! If you fall down, give it another go! And no matter what happens, give yourself credit for your efforts.

Always feel your feelings
The body and the mind are meant to express emotion, not to hold it in. When you're feeling anxious, find a friend, a loved one, or anyone else whom you can confide in and talk about it. If you feel sad, tell someone how you feel, and do something to make yourself feel better.  If you're angry with someone, tell the person you're angry with about it in a respectful way, forgive them and/or yourself, and move on. If you've wronged someone, make amends, forgive yourself, and do something good for the other person or for someone else. If you love someone, show them how you feel through your actions and take time every so often to remind them in a heartfelt way how you feel. And finally, laugh whenever you can! If you find it difficult to laugh, tell someone else a joke and make them laugh. The laughter that you create just might be contagious!

Reach out to others
Helping others with their troubles can actually help us with our own. Learn how to really listen when someone is talking instead of just waiting to say what you have to say.  And say something kind to everyone you meet -- even if it's just a friendly ‘hello.’

Find out more about anxiety
There is lots of information at our fingertips about OCD and other kinds of anxiety problems. Go to the "links" listed below, look around elsewhere on the Internet, or go to your local library. (And if you’re in or near Grand Rapids, contact the Anxiety Resource Center).

Join a support group
There may or may not be a support group right around the corner from you, but if you look around, you'll almost certainly find one within reasonable driving distance.  If you don't find one, start one! You'll be amazed how many people in your own area would love to find others who truly understand how they feel. If you’re looking for a therapist, someone in the group may be able to give you the name of someone whom they found to be helpful. (And, once again, if you’re in or near Grand Rapids, contact the Anxiety Resource Center).