Self-treatment methods for obsessive-compulsive disorder

When facing obsessive-compulsive disorder, patients can actually adjust and solve it themselves through some lifestyle methods, such as muscle relaxation, or doing more aerobic exercise, outdoor activities, mountain climbing and aerobics in daily life.

1. Muscle relaxation method.

When relaxing, loosen all tight clothing, sit gently on a single sofa, place your arms and hands flat on the armrests of the sofa, stretch your legs naturally forward, and lean your head and upper body gently back. The entire relaxation training follows the bottom-up principle. The key to the relaxation movement is to first tense the muscles in that area, maintain the tension for 10 seconds, then slowly relax, and pay attention to the feeling of relaxation (such as heat, heaviness, etc.). Each relaxation training session should last 20 to 30 minutes and can be done before going to bed at night. This is a common self-treatment method for OCD.

2. Relaxation method through mental activity.

Calm down, eliminate distracting thoughts, close your eyes, focus your attention on your Dantian, and imagine that there is a stream of air in your Dantian. At this time, breathe slowly using abdominal breathing. When inhaling, imagine that the air in Dantian gradually rises from the abdomen to the chest, then rises to the head, until it reaches the "baihui" point on the top of the head; when exhaling, imagine that the air flows from the "baihui" point down along the neck and spine until it returns to Dantian. Self-treatment for obsessive-compulsive disorder

3. Aerobic exercise.

From the perspective of physical health, aerobic exercise "such as brisk walking, jogging, swimming, cycling, aerobics, mountain climbing, skating, etc." is the most ideal way to regulate tension and improve personality. Persistent aerobic exercise not only gives you a healthy body, but also fundamentally controls tension and subtly changes a person's personality, thereby achieving the purpose of self-treatment of obsessive-compulsive disorder.