Let's Play a Game: Healthy Distraction or Compulsion?

Imagine you're feeling anxious, so you decide to go for a walk. Is this a healthy distraction or a compulsion? Hold that thought! By the end of this post, you’ll know how to spot the difference between the two and why it matters for managing OCD and anxiety.

OCD in Disguise: When Habits Feed Anxiety

Sometimes, the habits you think are helping might actually be OCD in disguise. Compulsions are actions you feel compelled to do to relieve anxiety or prevent something bad from happening. On the other hand, healthy distractions are chosen activities you enjoy, free from the pressure to "fix" your feelings.

How to Identify Compulsions vs. Healthy Distractions

Here’s a simple test: If you feel like you *have* to do something to feel better, it’s likely a compulsion. If you’re doing it just because you enjoy it, it’s probably a healthy distraction.

Examples:

• Walking: If you think, "I need to walk or something bad will happen," it’s a compulsion. If it’s about enjoying fresh air, it’s a healthy distraction.
• Checking Your Phone: Constantly checking for messages out of worry? That’s a compulsion. Scrolling out of boredom? Likely a distraction.
• Planning: Spending hours planning every detail because of anxiety? That’s a sneaky compulsion.

Why Compulsions Strengthen OCD

Compulsions provide temporary relief, but they actually make OCD fears stronger over time. It’s like feeding a monster instead of taming it. Avoiding anxious thoughts tells your brain, "This is too scary to face," which reinforces the cycle of fear.

Practical Tips to Break the Cycle

To reduce compulsions, try this:

• Use a randomizer like dice to decide whether to act on a potential compulsion.
• Ask yourself, "Am I choosing this activity, or do I feel forced?"
• Focus on accepting anxious feelings rather than avoiding them.

Remember, it’s not about avoiding enjoyable activities. It’s about understanding your motivation behind them.

Conclusion

By learning to distinguish between healthy distractions and compulsions, you can stop feeding OCD fears and start managing your anxiety more effectively. With practice, you’ll become a pro at identifying and breaking unhealthy patterns.