Is Obsessive Compulsive Disorder (OCD) Treatable? Natural Treatment and Therapies

What is OCD?

The medical condition OCD involves two major components;

• Obsessions: You may experience unwanted, distressing thoughts, images, or urges that cause significant anxiety or discomfort. For example, you may have a constant fear of contamination or harming others.
• Compulsions: To reduce the obsession (of any kind), you may engage in repetitive behaviours or mental acts. Some examples include washing hands excessively, checking locks, or mentally repeating certain phrases.

Now, you may think of someone who has the habit of cleaning repeatedly or checking locks for safety. However, OCD is different in that the actions are persistent, time-consuming, and difficult to control.

How Does OCD Affect Your Daily Life?

The simple need to perform a compulsive ritual can consume hours of a person’s day. This leaves just a little time for work and school. Social interactions, or self-care. It can also affect relationships, and family and friends may struggle to understand the compulsions or distress they cause. This can sometimes lead to feelings of isolation, frustration, and even depression.

This compulsion can be so bad that it can even make it difficult to leave the house due to the fear of contamination. 

OCD can also interfere with concentration and productivity. Even when someone with OCD has the desire to stop, the compulsion to perform rituals is often overwhelming, making it difficult to regain a sense of control over life.

Understanding Intrusive Thoughts in OCD

Wondering what intrusive thoughts are? Intrusive thoughts are involuntary, unwanted thoughts, images, or urges that can be disturbing to you, causing anxiety. When it comes to OCD, these thoughts often relate to irrational fears or concerns like harming yourself, fearing contamination or experiencing violent urges. The highlight here is that these thoughts appear without warning.

For a clearer understanding, here are some examples;

Repeatedly thinking, ‘What if I accidentally harm someone?’ even though you do not have the intent to do so.

Feeling compelled to check the door repeatedly in fear that you might have forgotten to lock it, even after knowing that you are already secure.

Seeing unwanted vivid images of dirt or germs on the body leads to a need to clean or wash excessively.

The uncontrollability of intrusive thoughts is the most troubling aspect of OCD. These are not just random disturbing thoughts that come once in a while, but frequent, persistent, and irrational repeated thoughts. This can even lead to questioning your own character, as these can be in stark contrast to your true desires and values.  This can lead to a sense of helplessness.

“The situation is perceived by the brain as threats, which triggers the body’s fight-or-flight response, thus amplifying the distress.” - PubMed

The repeated distress causes a vicious cycle; the more you try to suppress or avoid the thoughts, the more they intensify. The thoughts grow louder and more persistent. This also leads to an overwhelming need to ‘fix’ or ‘neutralise’ the compulsive behaviour.

Common Triggers of Intrusive Thoughts

Various factors can trigger these intrusive thoughts, ranging from emotional stress to environmental changes.

• Emotional triggers like stress and anxiety act as a catalyst. When you are under pressure, the brain is prone to create unsettling and worrisome thoughts. For example, if you are stressed about a deadline at work, you may experience obsessive thoughts about failure or making mistakes.
• A traumatic experience from the past, such as physical abuse, an accident, or the loss of a loved one, can cause similar situations to trigger memories or flashbacks.
• Changes in routine, like travelling, moving to a new home, or starting a new job, can trigger intrusive thoughts of OCD.
• Interacting with others in a social setting, in an unfamiliar environment, can also trigger anxiety and intrusive thoughts.

Someone with contamination obsessions may feel that touching something ‘dirty’ in a public setting needs repeated hand washing.

What is the Role of Compulsive Behaviours?

Compulsive behaviours are compensatory actions that someone with OCD performs in an attempt to alleviate the distress caused by intrusive thoughts. These behaviours give the individual relief.

The action neutralises the feared event from occurring. The action temporarily reduces anxiety and gives a sense of control over the situation. 

But the relief is short-lived. When the compulsive behaviour stops, the thoughts return.

The repeated cycle of Obsession and Compulsion in OCD is;

• Obsession
• Compulsion
• Temporary Relief
• Repeated Cycle

Breaking the cycle with consistent treatments like CBT (Cognitive Behavioural Therapy) or Exposure and Response Prevention (ERP) helps challenge compulsive behaviours and learn healthier ways to manage anxiety.

Natural Methods for Managing Intrusive Thoughts

Medicines in the form of pills and injections are not the only way to deal with OCD. Natural methods help in managing symptoms and fostering mental well-being in a persistent cycle of intrusive thoughts and compulsive behaviours. How do these help? The approaches help interrupt the obsessive cycles and promote overall mental clarity and emotional balance. Some of the natural methods you can go for and Nirva Health provides are;

Mindfulness and Meditation

Mindfulness practices, including meditation, effectively reduce the intensity and frequency of intrusive thoughts. Mindfulness teaches you to observe your thoughts non-judgmentally, without the urge to react or get caught up in them. This allows you to create a buffer between the thoughts and their emotional responses, reducing the sense of urgency or anxiety that often accompanies obsessive thinking.

Yoga for OCD

The practice of specific yoga poses can help reduce the physical and emotional tension that often accompanies intrusive thoughts, promoting relaxation and a sense of control. Here are some yoga poses particularly beneficial for managing OCD symptoms:

• Child’s Pose (Balasana)
• Downward-Facing Dog (Adho Mukha Svanasana)
• Warrior II (Virabhadrasana II)
• Legs Up the Wall (Viparita Karani)

The mindful movement and breathing involved in yoga encourage self-awareness, increase emotional resilience, and reduce stress hormones in the body. Practising yoga regularly can help cultivate a sense of calm, which interrupts the repetitive cycle of intrusive thoughts and compulsions. 

Ayurveda for Mental Clarity

Certain herbs and supplements, known for their calming and cognitive-enhancing properties, can help reduce the impact of intrusive thoughts:

• Brahmi (Bacopa Monnieri): Known as a powerful herb for mental clarity, Brahmi has been used for centuries to improve concentration, enhance cognitive function, and reduce anxiety. Research suggests that Brahmi may also help with stress reduction and the regulation of neurotransmitters that influence mood.
• Ashwagandha: A well-known adaptogen, Ashwagandha helps the body adapt to stress and reduce cortisol levels. Balancing the body’s stress response can help alleviate the emotional turmoil that often accompanies obsessive-compulsive thoughts and behaviours.
• Tulsi (Holy Basil): Tulsi is revered in Ayurveda for its ability to balance the nervous system and reduce stress. It has a calming effect on the mind and can help improve mental clarity, making it an excellent option for those dealing with OCD-related anxiety.

Caution: Never experiment with ayurvedic supplements without consulting an ayurvedic expert beforehand.

Lifestyle Adjustments to Support Mental Health

Lifestyle adjustments play a key role in supporting long-term mental well-being.

Stress Management

Stress is a major factor that can exacerbate intrusive thoughts, anxiety, and compulsive behaviours associated with OCD. Reducing stress is essential not only for improving mental clarity but also for creating a more balanced and resilient mind. Here are some effective stress reduction techniques to incorporate into your routine:

• Deep Breathing: Deep breathing exercises are simple yet powerful tools for calming the mind and reducing stress. The focus on controlled breathing helps activate the parasympathetic nervous system, which reduces the body’s stress response. Try the 4-7-8 technique, where you inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. This process helps lower cortisol levels and calm anxiety.
• Time Management: Often, stress can be triggered by feeling overwhelmed or rushed. Effective time management is key to maintaining a calm mind. Break tasks into smaller, manageable steps and prioritise your to-do list. By setting realistic deadlines and allowing yourself adequate time for each task, you can reduce stress and increase productivity.
• Self-Care Routines: Engaging in regular self-care practices is essential for stress reduction. Whether it’s taking a relaxing bath, engaging in a hobby, spending time outdoors, or simply setting aside time for yourself to unwind, self-care activities provide an opportunity to relax and recharge. Practising mindfulness during these moments helps ground you in the present and offers a break from intrusive thoughts.

By regularly engaging in stress reduction techniques, you can not only ease the symptoms of OCD but also enhance mental clarity and emotional resilience, creating a more balanced approach to managing life’s challenges.

The Importance of Sleep and Diet in OCD

Sleep and diet are two critical components of mental health, and their effects are often intertwined. Poor sleep can heighten feelings of anxiety, irritability, and stress, while an imbalanced diet can affect brain function, mood regulation, and overall emotional well-being. Together, these factors create a cycle of imbalance that can exacerbate OCD symptoms and other mental health conditions.

Foods That Support Brain Health and Emotional Balance

Incorporating specific foods into your diet can help boost brain function, reduce anxiety, and stabilise mood. Here are some foods that are particularly beneficial for mental clarity and emotional well-being:

• Omega-3 Fatty Acids: Omega-3s, found in fatty fish (like salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds, are essential for brain health. They have anti-inflammatory properties and are known to support cognitive function, improve memory, and reduce symptoms of depression and anxiety.
• Whole Grains: Whole grains, such as oats, quinoa, and brown rice, provide a steady source of energy for the brain, supporting focus and concentration. These foods are also rich in B vitamins, which play a crucial role in brain health and mood regulation.
• Leafy Greens: Vegetables like spinach, kale, and broccoli are rich in antioxidants, vitamins, and minerals that help protect the brain from oxidative stress and support overall mental clarity.
• Berries: Berries, particularly blueberries, are packed with antioxidants that help reduce inflammation and protect brain cells. They have been shown to improve memory, cognitive function, and emotional regulation.
• Nuts and Seeds: Nuts, especially almonds, walnuts, and pumpkin seeds, are rich in healthy fats, magnesium, and zinc, which are essential for mood regulation and mental clarity. Magnesium, in particular, helps reduce anxiety and supports relaxation.
• Probiotic-Rich Foods: Probiotics found in yoghurt, kefir, sauerkraut, and kimchi support a healthy gut microbiome, which is linked to improved mood and cognitive function. A healthy gut can help regulate the brain’s production of neurotransmitters like serotonin, which are critical for emotional well-being.
•  Herbal Teas: Herbal teas like chamomile, lavender, and lemon balm are known for their calming properties. Drinking a cup of warm herbal tea before bed can help improve sleep quality and reduce nighttime anxiety, supporting overall mental health.

By incorporating these nutrient-dense foods into your diet, you can provide your brain with the support it needs to maintain emotional balance and improve mental clarity, all of which are vital for managing OCD symptoms.

Making these lifestyle adjustments—through effective stress management, better sleep habits, and a nutritious diet—can significantly improve mental health and support individuals in managing OCD. These changes not only help reduce the intensity of intrusive thoughts but also contribute to long-term emotional and psychological well-being.

Wrapping Up

It’s important to remember that no single method will offer immediate relief, but with consistency, patience, and the right therapeutic support, you can gain better control over your thoughts and behaviours. By making these lifestyle changes, you not only help reduce the impact of OCD but also foster a healthier, more balanced life. Whether it’s through improving mental clarity, strengthening emotional resilience, or promoting overall well-being, every step you take towards managing your OCD is an empowering move toward a more fulfilling and peaceful life.

Take the first step today—whether through therapy, lifestyle adjustments, or a combination of both—and know that you’re not alone in this journey. With the right tools and support, overcoming OCD and reclaiming control is possible.