Here’s my observation of the things I believe are causing my OCD episodes to be more persistent and stronger in my daily life.
I think there are three main components that affect my episodes of OCD. Let’s take a look at them and find out why it is so important to focus on them and how to change the habits. You can try it for yourself and find patterns that increase the strength of your OCD and get rid of them.
I believe that the things that hold me back from getting away from Obsessive-Compulsive Disorder are coffee, lack of sleep, and alcohol. I have had enough time and a lot of trials to find that out.
Alcohol
I noticed that when I drink alcohol, it calms me down but also makes me twitchy and intensifies my compulsive behavior. This is something I need to look into and stop drinking.
I’m a drinker, that’s one hard truth I need to face. I accept that. But I’m not going to accept the fact that my OCD gets worse because of that. This is something I need to work on and stop drinking alcohol completely. It might bring my mood momentarily to a calmer place, but it’s just delaying me from coping with my problems.
Alcohol has been with me since I was a teenager. When I look back at my choices during that time, they were really bad, whether it was drinking, smoking, or the choices in friends. Ah, the youth 🙂. I never belonged among my peers. I always made friends with older individuals just because I was understood more within the circle of older ones. I had friends who were 10 years older than me when I was 15. That also meant that I would go out with them to parties and do things that the older kids were doing at 25. There was a lot of drinking. When I look back at that time, I realize that I would have been better off with my peers. I might have been different and misunderstood, but I would have probably stayed healthier along the way. It’s in the past and I can’t do anything about it, but it’s just my observation. I can share this experience.
Stopping drinking alcohol will not be a big problem for me, hopefully. I don’t think I need it to function. It’s just the nearest remedy. When I don’t drink for a longer period of time, I feel like a new person. I have energy, the twitches go away, and my OCD decreases in strength. Just a couple of days without alcohol and I can see the positive side of it. I’ll keep you posted on that.
Coffee
I drink coffee when I’m tired, but I also love the taste of coffee. There’s nothing better than having a routine in the morning. Making a perfect mocha can start the day on the right foot and give me additional energy. But it also gives me additional twitches and anxiety, leading to my OCD.
(I say my OCD. How funny. It’s like I mean I own it. But it owns me!)
This one will be a little harder for me to stop compared to alcohol. Even though I have been drinking alcohol for so long, coffee is something that is like a treat to me. It’s like chocolate in a cup. And I like the initial spike of energy. I like how when you drink a little more than you should, you get the neural wires working at 110% and spinning the wheels in your head faster. But it comes with a price. After several hours from drinking coffee, I get this nervousness and anxiety. I feel bad for no reason, and there have been times when I’ve had panic attacks.
I know that coffee affects me very strongly. I am probably not the type of person who should drink it at all. What I have learned about drinking coffee is that there are two types of people with different genes that either make you benefit from drinking coffee or not. There are some types of blood tests that can recognize your CYP genes and tell you which one you have (variant 1A = fast caffeine metabolism / variant 1F = slow caffeine metabolism).
Quitting drinking coffee will be a big challenge for me. I don’t feel like completely stopping drinking it is achievable for me at the moment. We’ll see.
Lack of Sleep
And then there’s the lack of sleep. It is one of the most important factors. Yet, I can’t seem to comprehend how to sleep right, how to find a good schedule, and stick to 8 hours of sleep, which I have found out that I need.
I know that getting enough sleep is crucial for staying healthy and fit, but I don’t know how to achieve it. My work schedule starts early in the morning, but I’m a night owl. I’ve been trying to change my schedule for over a year now, but without success. I simply cannot start waking up at 6 when my whole life I have been used to waking up around 8 and being at work at 9 or later. I cannot make myself go to sleep at a reasonable hour either. I find myself staying up late, engaging in activities that keep me awake.
The lack of sleep not only affects my physical well-being but also has a significant impact on my mental health. When I’m sleep-deprived, my anxiety levels increase, and my OCD symptoms become more pronounced. It’s a vicious cycle because the anxiety and OCD tendencies make it even harder for me to fall asleep and get a good night’s rest.
Even when I finally fall asleep around 10 p.m. and wake up at 6 a.m., I still feel tired. I believe my body has a completely different circadian rhythm.
I am trying to eliminate blue light emission at least 1 hour before I go to sleep. I am prepared in my pajama shorts well before I should go to sleep, and I try to eat my last meal at least a couple of hours before going to bed. Now, I just need to learn how to fall asleep sooner.
These 3 things may seem like easy tasks to change, but the opposite is true. I have been trying to change them for some time now. Sometimes, it works and I am successful in making the necessary adjustments. But there are moments when I find myself frustrated, lying in bed, unable to fall asleep, and feeling angry at myself. It can be incredibly frustrating. Similarly, there are times when I contemplate how my day would unfold without that cup of coffee I had in the morning. It’s a constant battle between wanting to make positive changes and the comforts or routines that are hard to let go of.
Stop drinking alcohol and coffee, and learn how to fall asleep sooner are the things that I need to change and they will be very hard things to achieve. But I know they will help tremendously to decrease the intensity of my OCD episodes.
When I get it right and sleep well, the next day is amazing. I don’t even need coffee.
I feel like a completely new person. I have energy worth sharing with others. In times like those, OCD is not as strong as if I’d be tired. There is some connection between sleep and the part of the brain that affects you with OCD.
Making successful adjustments can often bring a sense of accomplishment, satisfaction, and relief. That’s what we’re striving for, right?
When you successfully make changes to your habits or routines that positively impact your well-being, it can generate a sense of empowerment and motivation to continue on a healthier path. It can also lead to improved physical and mental well-being, better sleep quality, reduced anxiety, and a greater sense of control over your life. It’s time to aim for the best possible outcome and start feeling great in our bodies.
So here’s to creating a new schedule that will work for the brain to stay calmer and full of energy from morning to dawn, helping in coping with OCD.
Establish a bedtime routine to signal to the body that it’s time to sleep, even on weekends.
Create a sleep-friendly environment by keeping the room dark, quiet, and cool.
Replace coffee with herbal tea.
Stay hydrated and have nutritious meals to maintain energy levels. It’s most important at the beginning of your journey to change, as you will likely feel exhausted before establishing a sleeping routine.
Avoid alcohol completely to minimize triggers for OCD.
Wind down with a relaxing activity such as reading or meditating.
Keep your nose clean (this is one extra tip for the day 😉)
If you have troubles with elevated OCD symptoms when you are tired, these are essential things you can do. I tried it myself for a couple of weeks now, and even when it’s hard to maintain, with a little effort, you can get there. And it really helps.
By following this schedule, gradually eliminating alcohol and reducing coffee intake, and prioritizing 8 hours of quality sleep each night, you can positively impact your OCD symptoms and overall well-being. Consistency and patience are key as you work towards creating a healthier routine.
I’m curious if you know your triggers and what you think could help you cope with OCD.
Let me know in the comments.
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