Take Control of Your OCD in the New Year: 4 Simple Changes

The new year is the perfect opportunity to take charge of your mental health and make small changes to help take control of your obsessive-compulsive disorder (OCD). While OCD can feel overwhelming at times, small, focused adjustments to your daily habits can help you feel in control and reduce the impact of intrusive thoughts and compulsive behaviors. 

Read on as psychiatrist Rebecca Harvey, DNP, of Cornerstone Psychiatry in Lindon, Utah, shares four of those strategies.

1. Establish a balanced routine

Anxiety thrives in chaos, so creating a structured daily routine can provide a sense of stability.  

You can create a balanced daily routine by:

Maintaining a schedule

Plan your day with set times for meals, working, exercising, and relaxing. Having a predictable schedule reduces uncertainty, which can trigger anxious or obsessive thoughts. 

Setting time limits

A set routine and good time management skills can help with OCD in another way. Because OCD compulsions can take up a lot of time, managing your time puts you in the driver’s seat of your day — not your compulsions.

If you know you have to do a task that may trigger compulsions, set time limits to avoid getting stuck in a loop.

Adding self-care to your daily routine

As you build your schedule, include time for self-care, mindfulness, or relaxation exercises — all of which help you calm your mind and stay centered throughout the day. 

Sticking to a routine doesn’t have to be (and shouldn’t be) rigid. Don’t let your schedule be so rigid and ritualistic that you don’t have any room to be flexible. 

Making sure your schedule isn’t too rigid

A good daily routine is balanced — it’s predictable yet allows for flexibility to adjust to unexpected changes.

2. Practice exposure and response prevention (ERP) techniques

ERP is a proven method to help manage OCD by gradually exposing yourself to anxiety-provoking situations and resisting the urge to perform compulsions. It helps retrain your brain so that you no longer see the obsessions as threats.

For example, if you feel compelled to wash your hands repeatedly, start by delaying the compulsion for a few minutes, then slowly increase the time over several days or weeks. 

ERP is done under the guidance of Dr. Harvey. Once you learn the basics with Dr. Harvey, you can start to do this on your own at home.

3. Practice good sleep hygiene

Poor sleep can amplify intrusive thoughts and compulsions. If you’re ready to overhaul your sleep routine in 2025, keep these tips in mind:

• Create a calming bedroom 
• Avoid caffeine before bed
• Avoid exercise before bed (better to exercise earlier in the day)
• Sleep in a dark, cool room
• Use a sound machine
• Avoid screens, tablets, or phones for at least 30 minutes  before bed

Not only does a good night of sleep benefit your mental health, but it also boosts your energy, supports your immune system, and lowers your risk of diseases like diabetes and hypertension.

4. Eat more nutrient-dense foods

What you eat fuels your body, and that includes your brain. Diet alone won’t eliminate OCD, but it can support your brain as you work to control it. According to research published in the journal General Psychiatry, certain deficiencies, especially vitamin D deficiency, are linked to neuropsychiatric diseases like OCD and depression.

Vitamin D isn’t the only nutrient that’s good for your mental health. Omega-3 fatty acids, antioxidants, and minerals like zinc and magnesium all support healthy brain function. 

You can get these nutrients in a well-balanced diet that includes fresh fruit, dark leafy greens, vegetables, 100% whole grains, lean proteins, seeds, and nuts.

Not sure where to start? Don’t worry. Dr. Harvey incorporates nutritional counseling into your treatment plan.

Bonus tip: Build a support team

You don’t have to face OCD alone. In fact, sharing your struggles with trusted friends, family members, or a support group can help you feel less isolated. 

Your friends, family, and support group aren’t the only people in your corner. Dr. Harvey, who understands OCD and how it can impact your quality of life, and the Cornerstone Psychiatry team are also here to help. 

Whether you need medication management, cognitive behavioral therapy, or education, we’ve got what you need.

Get help for OCD

Whether you need help managing OCD or are just starting to suspect that you have OCD, don’t hesitate to reach out. During your evaluation, Dr. Harvey asks you about your symptoms, when they flare up, and how they impact your life. 

There are many types of OCD, and Dr. Harvey can customize your treatment plan and your therapy to help you overcome them in 2025. You can reach us via phone at 801-823-4224 or through our online booking system.