OCD activity to take back control

Have you ever wondered how to take back control from OCD and rewrite your story? In this video, I'll reveal the powerful technique of writing a breakup letter to your OCD. Discover how expressing your feelings and setting boundaries can empower you to overcome intrusive thoughts and behaviors. Stick around to uncover the key to separating yourself from OCD and stepping into a life of freedom and growth!

So it may sound like a strange activity to do, but it can be so empowering. Here’s what you do, you grab a pen and paper, your phone, computer, typewriter, whatever you want.

Speak from your heart, we know we can’t get rid of OCD. We get to choose how we’re going to respond do it. So think about breaking up with someone you’re dating, except, they get to stick around, try the old tricks they try, but you are more empowered because you get to run the show. What would you say to OCD? How would you break up with your OCD compulsions, obsessions, and all the things it urges you to do?

What feelings do you want to share with it? Have you given it a name to help separate it from you? What can you tell it to know that it’s done you no good, and how are you going to grow from here? Here is an example of a break up letter:

Break up letter to your OCD

Dear OCD,
We used to be close, but things changed along the way. Initially, you were like a beacon of light, filling my days with a sense of purpose and accomplishment. Your rules and routines made me feel secure, and I trusted your guidance. You made me a better person, encouraging me to consider all perspectives and pushing me to excel in everything I did. I thought I needed you. But I know now that I was tricked.

I felt gaslighted that I was the problem, when it really was you.
As time went on, your demands became overwhelming. What once felt like a supportive partnership started to feel like a suffocating grip. I found myself constantly striving to meet your ever-increasing standards, yet nothing I did seemed to satisfy you. Our relationship became strained, and I began to feel the weight of your expectations bearing down on me.
It was then that I realized the extent of your control over my life. You dictated how I spent my time, trying to control my thoughts and energy. You robbed me of the freedom to enjoy life's simple pleasures, leaving me feeling drained and empty. But despite the toll you took on my well-being, I couldn't bring myself to break free from you.
Eventually, I reached a breaking point. I summoned the courage to challenge your hold over me, even though it meant facing my fears head-on. Breaking away from you was painful, like tearing myself apart piece by piece. But in the aftermath of our separation, I discovered a newfound sense of strength and resilience within myself.

I realized I didn’t need you. I don’t need you. I’ve never needed you.
Through the support of compassionate friends and loved ones, I began to rebuild what you had torn down. Their belief in me helped me to see that I was capable of living a fulfilling life without you by my side. With each passing day, I grow stronger, reclaiming ownership of my thoughts and actions.
And now, as I stand on the other side of our relationship, I want you to know that I am done with you. I no longer need your rigid rules or your control. My life belongs to me, and I refuse to let you dictate its course any longer. I am free to embrace who I am without the weight of your expectations holding me back. Facing my fears and calling your bluff helped me realize that you're full of it. You're welcome to stick around, but I'm giving you nothing.
So what do you think? Everyone’s story is going to be a little different. Some may sound angry, some may be with kindness and understanding, but how I see the benefit is being able to tell OCD that you’re no longer following it’s rules. You may even specifically tell it what you’re going to do.

We know that exposure and response prevention is the treatment we use for OCD, how are you going to take back power? Can you tell OCD how you’re going to use this treatment.

Starting today, I am only washing my hands 5 times. Starting today, I am no asking for reassurance. Starting today, I going engaging in something that triggers me and respond completely different.

You may even write what your future looks like. Getting married. Having kids. Building your career. Whatever your values are.

Ultimately, this turns into a motivation letter for you. I have many other activities and worksheets just like this in my master your OCD online course. I’ll link that down below, go check it out.

So how are you going to break up with OCD today? It’s super clingy and it’s time for you to tell it, how much you don’t need it.

You also want to know what OCD doesn’t want you to do? Watch this next video on the screen, because the more knowledge you have about it, the more you can say bye bye to it’s annoying face.