When you’re in the thick of OCD panic attacks, it’s hard to see a way out of the fog. OCD has a way of convincing you that your thoughts are 100% reality. And it’s a trickster in the sense that it makes you think you’re a “bad” person for having those kinds of thoughts. Despite the intense symptoms, there is relief. While it’s not an easy road, you can manage OCD.
OCD looks different for everyone. There are a variety of themes you can have with OCD. For me, it shows up through health and death anxiety. I have scary thoughts and images of myself or my loved ones becoming ill or dying. It can consume my days if I let that happen.
Through therapy, medication, and the right coping skills, I’m able to live my life fully. I’m also privileged to have an awesome support network, especially my husband Alejandro.
Sure, there are bumps along the way and some days are harder than others. But I’m still able to tame the beast that is OCD!
Although it’s a bit scary to open up about this topic, I wanted to create a guide about OCD panic attacks in hopes of helping anyone reading who may be having symptoms. Please keep in mind that it’s not a replacement for therapy or medication, but I hope it can be an extra resource for you if you need it.
What is OCD?
OCD is short for obsessive-compulsive disorder. It affects about 2.3% of adults in the U.S. People with OCD have intrusive thoughts that they don’t want (which are obsessions) and repetitive behaviors called compulsions. A person with OCD feels the urge to do compulsions to try and lessen the stress of their fears.
Also, OCD obsessions and compulsions show up in different ways based on the person. No matter the theme, it can be really hard to deal with and affect the person’s life.
Symptoms
A person with OCD may feel a sense of shame or embarrassment about their behavior. As we’ve covered, the main symptoms of OCD are obsessions and compulsions.
It’s also important to note that the DSM-5 says that they take up more than an hour a day of time to do for someone with OCD. This is at a minimum…but speaking from experience, they can go on for hours. Let’s break these terms down a bit more!
Obsessions:
These are scary thoughts and images that the person can’t control. Someone with OCD doesn’t want them to be there. The person usually knows that these thoughts aren’t based on logic, but they can’t stop them. Obsessions cause someone with OCD a lot of distress.
Here are a few examples.
- A strong fear of germs and being contaminated.
- Feeling overly responsible about things that happen in life.
- A need for things to be perfect and in order. They need things to feel “just right.”
- Thoughts that frighten them about hurting others or themselves.
- Hating the feeling of not being certain about things.
- Anxious thoughts about religion, if they’re moral, sex, etc.
Compulsions:
This is a term for repetitive behaviors. A person with OCD will do them as a way to respond to their obsessions. They do this to try and decrease their anxiety and stress.
They don’t feel pleasure from doing these things! Also, most people who have OCD know that the compulsions have nothing to do with their obsessions. But they’re really difficult to stop once they start.
Maybe the compulsions could calm anxiety for a short time. But usually, the person with OCD will have more anxiety in the long run. So, you can say it’s a vicious cycle!
These are some examples.
- Washing your hands and cleaning over and over again.
- Mental ticks like trying to stop thoughts and going over what happened in the past.
- Avoiding things like people and places that cause stress.
- Checking the locks, stoves, and alarms for the fourth, fifth, sixth, and more times! They do this to feel safe.
- Looking for reassurance from their loved ones and confessing to them a lot.
- Can’t stop counting and giving numbers meaning.
- Repeating tasks, lining up items, going in and out of doorways, etc.
These are just a couple of ways that OCD pops up for someone. Each person has a unique history and set of symptoms, though. One person may have harm OCD, the other could be overly concerned about germs, and the third a bit of both!
Causes
Experts don’t know what exactly causes OCD. There are a lot of factors that lead to someone having OCD. It could be things like genetics, the person’s environment, and low levels of serotonin in the brain.
Interesting Facts about OCD
When I first got diagnosed with OCD, I started reading up on it to learn more. I ended up finding a lot of new facts. I’d like to list a few!
However, please continue to check in with credited sources like the National Institute of Mental Health and the International OCD Foundation for the most updated info.
- Studies show that it takes an average of 17 years after OCD starts for someone to get the right treatment.
- OCD tends to begin in childhood and early adolescence.
- About 1 in 200 kids and teens have OCD.
More on Panic Attacks
It makes sense that with such scary thoughts and images, a person with OCD would also suffer from panic attacks! In fact, people with OCD are at higher risk of getting diagnosed with comorbid anxiety disorders.
Some of the signs of a panic attack are a racing heart, chest pain, dizziness, sweating, chills, and shaking.
It can feel like you’re at sea during an awful storm. Sometimes, the panic sends the person a rush of sensations…almost as though you can’t breathe!
I know this is a lot to take in. But thankfully, there are helpful resources for those of us struggling with OCD! I’d love to share some of the ones that have helped me.
What Does Treatment Look Like?
ERP:
ERP stands for exposure and response prevention. It’s seen as the “gold standard” for treating OCD. It’s a type of CBT (cognitive behavioral therapy). You expose yourself to what your fear is. Then you learn ways to stop yourself from doing any compulsions (the behaviors your brain has trained you to do to feel that sense of safety).
You and your therapist will make a plan together to start with your smallest fear and then slowly build up to your biggest. It’s all at your pace!
So, why do we do this? What is the end goal? Your brain learns that the awful thing you thought would happen didn’t. They’re just thoughts and can’t hurt you. Also, you build confidence that you have the strength to deal with your fears. Your body learns to stay with the fear and gets used to it.
You start to think, “Wow, I can handle this!” It seems scary, but you feel great after accomplishing each goal!
ACT:
ACT (Acceptance and Commitment Therapy) makes such a great pairing with ERP. It’s also a form of CBT that teaches you to accept your thoughts and how you feel without judging yourself. It helps you to stay in the present above anything else and not avoid painful moments in life. The point is to not dwell so much on your thoughts and instead live the life you want through your values.
OCD has a way of keeping you focused on your thoughts and makes you feel bad for them. This style of treatment teaches you to do just the opposite. We accept what’s going on in the inner world of our brains because we’re human and move on!
Mindfulness:
Mindfulness is a teaching that helps you to gently stay aware of the present moment without judgment. You accept your surroundings along with the sensations you feel in your body, and let your thoughts come and go like waves. The point is to bring your focus back to what’s going on right now over and over again and not act on what you’re feeling.
It’s vital to note that mindfulness comes from Buddhist meditation practices. Here is more info about its history for you to check out!
I also have a post all about mindfulness with some exercises you can do!
Medication:
Doctors most commonly use SRIs to treat OCD because they help to increase serotonin levels in your brain. Some examples are Prozac, Zoloft, and Paxil. Keep in mind that they take several weeks to kick in. It depends on the person and this is an estimate of course!
Considering meds is a good step especially if you are having intense symptoms of OCD panic attacks that get in the way of your daily life. You’ll work with your therapist to find the medication and dosage that’s right for you!
Relief for OCD Panic Attacks:
1. Find the right therapist.
The most important thing to do is to make sure your therapist has experience with OCD and ERP. Please don’t feel discouraged if you have to try out a few therapists before you find the right one.
I find that Psychology Today is the easiest way to look for therapists. All you need to do is enter your zip code or city. I suggest filtering the search to add “OCD” and “ERP” so it’s easier to find a match. You can read lots of profiles on there and contact the therapist.
The International OCD Foundation also has a verified list of therapists you can look through in their system based on where you live.
It took me some trial and error to find my therapist. After seeing a few people who I didn’t feel comfortable with, I went on Psychology Today and saw his profile. He’s just the right balance of empathetic and challenging for me.
It’s crucial to note that there is privilege in seeing a therapist, unfortunately. We shouldn’t have to pay large sums of money to get the help we need. It’s my belief that healthcare should be a right. Sadly, that just isn’t the case right now in the U.S.
If you don’t have insurance or therapy is simply too expensive, I’ve listed some options below:
- Get services through university hospitals and med schools for free or at a lower cost. This post has a lot of good advice.
- Ask therapists in your area if they offer sliding scale services which lower your costs.
- Look into community-based clinics through your state’s department of public health or county. Here is an example from Illinois.
I know seeing someone is a big step. You may feel scared talking to someone about your OCD thoughts. But keep in mind they are professionals and want to help. Once you feel safe and click with the therapist of your choice, you’ll feel a sense of relief.
2. Consider medication.
For many people with OCD, it’s hard to take a new medication. They may have scary thoughts about side effects or concerns that they won’t feel like themselves. The fear of the unknown is always hard to deal with. That’s especially true if you suffer from OCD panic attacks!
But here’s the good news: SRIs are generally safe, and most people tolerate them well. Yes, it’s possible to get side effects with any medication. But many people with OCD believe that the pros far outweigh the cons, myself included. It’s all about finding the best one for you and your symptoms!
In fact, according to UF Health, “at least 60% of people will have some improvement with medications on their first try.” Of course, meds are meant to be combined with therapy!
Again, this is all a personal choice. Please remember that I’m not a doctor. Talk to your provider and see what’s right for you!
3. Read helpful books about OCD.
Reading is an awesome way to learn more about the details of OCD. Just make sure you’re getting the info from a credible source (preferably a psychiatrist, psychologist, or counselor).
These are some books that I love about OCD:
- The Mindfulness Workbook for OCD by
- When a Family Member Has OCD by
- The Happiness Trap by Dr. Russ Harris. I can’t say enough good things about this book. I believe it changed my life in the sense that I had a shift in my perspective about the concept of “happiness.” My therapist recommended it to me and I still use the tips from the book to this day!
Another tip I recommend if you want to learn more about OCD is to go to a conference! The International OCD Foundation has quite a few of them each year, and lists them all on their website. Some are virtual and others are in person. Pricing varies, but some of them are below $100 to attend. I went to one online in 2021 and I learned a lot!
4. Do breathing exercises.
Stress is a trigger for OCD. OCD also causes stress! Breathing exercises can help you to relax during hard moments. Why? Breathing and your nervous system go hand-in-hand. There are many benefits to breathing techniques, like a calmer nervous system, lower blood pressure, and a relaxed heart rate.
To help with OCD panic attacks, try these breathing techniques like the 4-7-8 method and Lion’s Breath.
I’m not going to lie – I’ve always been resistant to them. They make me feel silly. Like how could this possibly work? My husband has to remind me to breathe constantly during scary situations like doctor visits or waiting for blood test results. The funny thing is I always feel better afterward! I prove myself wrong pretty much every time.
If you’re like me, I’d recommend testing out a few and seeing what feels most natural to you.
As I talked about earlier, mindfulness and meditation are all about the breath. Therapists who work with OCD use them a lot as a part of treatment. Think about doing a few guided practices to get you started or download mindfulness apps like Headspace or Calm. They are a big help!
5. Spend time in nature.
It’s healing to spend time in nature when you’re anxious. Something is calming about being around the natural beauty of the world. In fact, having access to green spaces may even lower your depression risk and increase your concentration levels. Exposure to natural light also helps you sleep better! These are all important aspects to consider when you’re struggling with OCD panic attacks.
It isn’t always easy to get outside, especially since many of us work indoors. Try to add more outside time to your day little by little. Maybe take your lunch break outside or have a cup of coffee on your patio in the mornings.
Fun fact: all you have to do is spend 20 minutes outdoors a day to lower stress levels.
When I was doing heavy ERP in therapy, I would go to the forest preserve to relax. I think it helped me to cool off after a tough day of exposures. Now I have my puppy Linus and I’m outside a lot during the day. I feel so much better than I have in the last few years!
6. Engage in physical exercise.
Another great thing to do to calm anxiety from OCD is exercise! It seems like such a simple thing, but it’s super vital to note. This post talks about some cool studies that show the benefits of working out as a part of your treatment plan.
For example, Dr. Abrantes from Butler Hospital in Rhode Island found that 30% of people in her study reported less depression, anxiety, and OCD symptoms after they did aerobic exercise along with formal treatment.
Here are some good aerobic workouts to try:
- Walking (my go-to because I’m far from an athlete!)
- Swimming
- Jogging
- Riding a bike
- Jump rope
Yoga is a practice you may want to add to your treatment plan. There are a lot of health benefits. It helps with sleep, teaches you to observe your thoughts without reacting to them, and helps reduce stress. While working out is not a magic fix, it can be another tool to manage your OCD levels.
7. Try out grounding techniques.
Grounding techniques pull you away from the past and future. They keep you in the present by literally “grounding” your senses to the here and now. Some examples are holding ice, lying on the grass, and the 5,4,3,2,1 game.
I have a whole post about grounding techniques that you can check out if you want to learn more! This is a good skill to have when you’re dealing with OCD panic attacks.
8. Hang out with animals.
Animals are precious. They have a lot of love to give. Also, studies show that spending time with a pet can decrease cortisol (a stress hormone) and lower your blood pressure. But if you’re considering one, please keep in mind: they are a LOT of work. I speak from experience with a now 8-month-old puppy. Linus brings so much joy to my day, but he is a handful.
What if you’d like to spend quality time with animals but can’t get one right now? Think about volunteering at a shelter! You can help socialize the animals by playing, petting them, and doing other things to help out the shelter. Another thing you can do is foster an animal, be a dog walker, or pet sit for a friend!
9. Lean on your support network.
Having a support network is crucial. Yes, you will be doing the work but everyone needs cheerleaders in their lives! People with OCD have better success rates when everyone is on board with their treatment. Think of the people you trust most…maybe it’s your sister, your best friend, your dad, or your spouse. How can they help you achieve your goals?
It can be things like letting them help you stop reassurance seeking or doing exposures with you. For example, my husband along with my best friend are huge reasons why my OCD is being managed. They both were present during exposures and I was able to open up to them about a lot of things. My husband is also awesome at setting boundaries with me about reassurance.
You need people who will both hold you accountable and also be kind to you because treatment for OCD has its ups and downs!
10. Work on your sleep hygiene.
A lot of people with OCD struggle with sleep. I am one of them! They may have insomnia or poor quality of sleep because of anxiety. Then to make matters worse, their anxiety usually gets worse because of the lack of sleep.
OCD patients also have higher rates of delayed sleep phase. That means they experience delayed sleep patterns by two hours or more than an ideal bedtime and they also wake up later.
The good news is that even with OCD panic attacks, there are ways you can improve your sleep hygiene.
Here are some helpful tips I’ve learned along the way:
- Try to go to sleep and wake up around the same time everyday. Set an alarm if you need to!
- Make your bedroom a cozy place for sleep: keep it dark, relaxing, and quiet.
- Keep the room at a temperature that feels comfortable for you.
- Turn off your electronics at least an hour before bed
- Avoid caffeine at least 6 hours before bed
- Do some meditation, light yoga, or breathing exercises
My husband and I both struggle with sleep. We highly recommend this book called
My Story
I find it helpful to hear from other people who have OCD and decide to share their stories. It’s like you don’t want someone else to go through these things. But at the same time, it’s nice to know you’re not alone.
I’ve had OCD all my life.
I just didn’t know it! Ever since I can remember, I’ve had fears about the people I love dying. I remember as a little girl repeating numbers or words in my head so that “my grandparents and mom wouldn’t get sick or die.” As a child, it’s how I coped with these terrifying images and thoughts.
However, I don’t remember it getting too bad until high school. One of my family members got hospitalized and it turned my world upside down. I got one of my first OCD panic attacks shortly after.
In my senior year of high school, I got walking pneumonia. That’s when I started looking up diseases online for hours on forums and WebMD. I’d check and scan my body for signs of illness. I would also usually ask for reassurance from my family. It didn’t get better until I got therapy and the proper medication.
Things cooled down for a while until 2020 happened! Like most of us, I was having trouble coping with an unexpected world event. It got to the point where I couldn’t leave my house. I didn’t even want to do little things like touch produce out of fear of being contaminated. I’d wash my hands more times than I can count! My world got smaller and smaller until I realized it was time to go back to therapy.
With the proper treatment plan, I got better and better each day.
Slow and steady wins the race. I’m still in therapy now but boy has my life changed since then! I went to my first doctor appointment in over 10 years. Even though it’s still scary, I’m able to keep up with my annuals, along with my dentist and eye doctor appointments. I traveled to different states and even another country for my brother-in-law’s wedding. I’m getting my compulsions under control. I got my puppy Linus and now I’m a dog mom!
I’m so thankful to be where I am today and am proud of my hard work.
People with OCD are strong.
We have our challenges, but we have the ability to face them! If you’re struggling with OCD, just the fact that you took the time to read this post shows your commitment to change. Recovery doesn’t happen in a day. It’s not easy. It’s actually a lifelong thing, but it’s possible. And you CAN do it! I promise you’re braver than you think you are.
That’s it for me, folks! I hope that you found my deep dive into OCD panic attacks helpful.
Do you or someone you love struggle with OCD? What coping skills or techniques do you find to work best for you?
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your posts are always so informative Nunzia! so glad you’ve been doing better too!
Thank you so much, Kiki!! That means a lot to me đź’•