Does Stress Make OCD Worse? (Managing OCD and stressful life events)
“Does stress make OCD worse?” is a common question among our OCD clients.
The simple answer here is, yes, stress can make OCD symptoms worse.
If you struggle with OCD and you notice that your obsessions and compulsions have intensified during a particularly stressful time, then please know that this is very common.
While stress does give OCD new fears to latch onto (thanks, OCD!), there are highly effective ways of managing and reducing stress which in turn will alleviate OCD symptoms.
Likewise, when we engage in OCD treatments that have been scientifically proven to help sufferers manage and recover from OCD, our stress levels tend to decrease!
Rest assured, both stress and OCD can be managed.
In this article, we will explore stress and its impact on OCD, as well as offer some of our best tips for managing stress so that you can reduce OCD symptoms.
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Did Stress Trigger Your OCD?
First and foremost, the cause of OCD is yet to be determined.
There are a multitude of factors that can be considered as to why a person may receive an OCD diagnosis including:
- Biological Factors
- Psychological Factors
- Environmental Factors
Much to the delight of our OCD, we can never know for certain what may have triggered this particular condition.
However, stress could be a potential trigger for the onset of OCD in individuals who are predisposed to the disorder. While stress alone might not directly cause OCD, it can be a contributing factor for those who are genetically susceptible.
NOTE: Now is an opportunity to check in and see if you can notice whether or not your desire to find an answer to the question ‘What triggered my OCD?’ is actually a sneaky mental compulsion!
Can Stress Make OCD Worse?
Stress can undoubtedly intensify the symptoms. The obsessive thoughts become more distressing, and the urge to perform compulsive rituals becomes even stronger in times of stress.
Considerable evidence shows that exposure to stressful and traumatic life events can act as an environmental influence on the symptoms of OCD.
Imagine someone who struggles with Harm OCD, for example. They fear that they may accidentally harm their child but, using exposure therapy, they practice being with their child and tolerating the anxiety without the use of avoidance behaviors.
During periods of stress, their ability to think clearly and manage their obsessions becomes more difficult. Those intrusive thoughts may feel louder, more domineering, and more ‘out of control.’
In times of stress, it’s not uncommon to engage in unhelpful coping mechanisms in a fight to find some peace and control. Therefore, disengaging with compulsive behaviors becomes increasingly more challenging.
Where they may feel capable of being with their child despite those fears under less stressful circumstances, they may now give in to compulsions and avoid being with their child because it all feels too much to manage.
It’s important to understand that major stressful life events can be both positive and negative.
For example, the birth of a new child, moving home, a promotion, starting a new business, or moving country, etc… these may all be viewed as positive life changes. However, they can still induce a great deal of stress as they are likely to disrupt our routines and alter our sense of security.
Whereas the death of a loved one, losing a job, getting a divorce, filing for bankruptcy, etc… these would typically be perceived as negative stress, often accompanied by a great deal of pain.
Understanding Stress (Stress as an Event, Reaction, and Transaction)
The concepts of stress can be understood from different perspectives: stress as an event, stress as a reaction, and stress as a transaction.
1. Stress as an Event
Stress as an event refers to external circumstances or situations that are perceived as demanding, challenging, or threatening. These events are commonly referred to as stressors. They can include things like work pressure, financial difficulties, relationship conflicts, or major life changes. Stressors vary in their intensity and impact on individuals. What one person finds stressful might not be the same for another.
2. Stress as a Reaction
Stress as a reaction focuses on the psychological and physiological responses that individuals experience in response to stressors. This can include emotional, cognitive, and physical reactions such as anxiety, frustration, increased heart rate, muscle tension, and changes in hormone levels. These reactions are the body’s way of preparing to deal with the perceived threat or demand.
3. Stress as a Transaction
Stress as a transaction emphasizes the dynamic interaction between the individual and the environment. This perspective takes into account not only the stressors themselves but also how individuals appraise and cope with those stressors. Appraisal involves evaluating the significance of a stressor and one’s ability to handle it. Coping strategies are the actions and psychological processes individuals use to manage the demands of stressors.
In summary, stress can be understood as an event (stressor), a reaction (psychological and physiological responses), and a transaction (interaction between an individual’s appraisal and coping strategies).
Coping Strategies to Reduce Stress and Manage OCD
Now that we understand the impact of stress on OCD, let’s explore some effective coping strategies.
These techniques can help reduce stress levels and consequently alleviate the severity of OCD symptoms:
1. Cognitive-Behavioral Therapy (CBT): This evidence-based therapy equips individuals with tools to reframe negative thought patterns and manage their reactions. CBT has shown remarkable success in helping individuals with OCD gain control over their symptoms, especially when stressors arise.
Not sure if you should focus on stress or OCD?
Helping one will automatically help the other! Working with a qualified mental health professional will ensure that you manage one, other, or both in the most effective way possible.
2. Exposure and response prevention (ERP): ERP is a type of CBT therapy that has been scientifically proven to yield incredible results in OCD recovery. The premise of ERP is to willingly expose yourself to the feared stimuli, intentionally bring about anxiety and uncertainty, and then practice resisting the urge to engage in compulsive behaviors so we can weaken the OCD cycle.
This is best done with the professional support of a qualified OCD clinician, but online programs such as our ERP SCHOOL are also available. ERP SCHOOL gives you all of the tools and techniques needed to conquer your specific obsessions and compulsions at your own pace!
3. Mindfulness-based stress reduction (MBSR): Engaging in mindfulness practices has been proven to lower stress and anxiety levels. MBSR is simply the practice of ‘training our attention’. By staying present in the moment, individuals can detach from distressing thoughts and compulsions.
It’s important to understand that it is a practice. Many sufferers can feel a lot of pressure to get mindfulness ‘right’ almost immediately. But it is through small consistent effort and practices that we can really hone the skill of being mindful.
Be patient and compassionate!
Best Advice to Relieve Stress in Day-to-Day Life
When it comes to tackling stress, small changes can make a big difference:
#1 Surround yourself with loved ones: Understandably, we can slip into isolation when we’re feeling overwhelmed. Especially when we have both stress and OCD to manage, try to maintain contact with people whom you feel safe with and supported by. A conversation with a good friend can make all the difference.
#2 Improve your sleep hygiene: Those with OCD can often struggle with sleep disturbances. Insomnia is a common comorbid condition that goes hand in hand with OCD. Add an extra layer of life stressors on top and sleep tends to suffer (which of course, makes it harder for us to cope!). Implement useful tips such as removing electronic devices from the bedroom, going to sleep and getting up at the same time every day, creating a ‘wind down’ nighttime routine, etc. Our ability to manage stress greatly increases with a good night’s sleep!
#3 Physical Exercise: Regular physical activity releases endorphins, which are natural stress relievers. Exercise not only helps in managing stress but also contributes to an overall improved mood.
Not a fan of the gym or hardcore HIIT workouts that leave you with a broken body? Don’t worry! Physical exercise can include light walks or gentle yoga practices. If ‘exercise’ doesn’t feel good for you, think of it as movement instead.
#4 Seek Professional Support: If stress and OCD are becoming unmanageable, seek the guidance of a qualified therapist who can provide tailored strategies for your unique situation.
#5 Effective Time Management: Break tasks into manageable chunks, set realistic goals, and avoid overloading yourself. Do what you can and celebrate yourself for what you manage to get done. Try not to fall into the ‘I should have done more’ narrative.
#6 Prioritize Self-Care: Dedicate time to activities you enjoy. Engaging in hobbies, spending time with loved ones, and ensuring adequate sleep can bolster your resilience against stress.
If you are based in California and in need of professional support, please reach out to our compassionate and highly qualified team of OCD specialists.
We can help you manage both your current life stressors in combination with OCD using a multitude of proven therapeutic modalities, including exposure and response prevention, acceptance and commitment therapy, and mindfulness.
You can submit an initial inquiry here to speak with a member of our team,
It would be our honor to support you toward greater peace and calm in your life.
