The Skillset Every Person With OCD Needs

Every person with OCD needs this skillset.

It’s called, KAPOW!!! 

Many people say they forget what to do when their anxiety is high or the OCD thoughts seem so real.

All you have to do is remember KAPOW! It’s an acronym you need to memorize. In the heat of the moment, use it!skill for OCD

K= Kooky. The quickest remedy for OCD is to respond to its strange thoughts with silliness. Get Kooky!

OCD: What if (that terrible thing happens?)

Kooky: Not only could that possibly happen, but this might too! Go over the top. Be outlandish. To make it even kookier, say it with an accent!

Getting Kooky is a way to tease OCD. “Oh yeah, OCD? You think that bothers me? Hah! Watch this!!!”

Be paradoxical. Lean in when OCD says lean out. If you’re having trouble getting unstuck from a thought or worry, look for a way to get Kooky.

You know what helps in a supercalifragilisticexpialidocious way? Get somebody else to be Kooky with you.

A= Agree. strategy for OCD

OCD: Oh no, this means [some bad thing] is going to happen.

Agree: Maybe. Time will tell. 

Don’t waste your time disagreeing with OCD. If you have OCD or are helping someone with OCD, it’s better to not argue with OCD. Nod your head and pretend to agree. “I hear you OCD. You might be right. Time will tell.”

Accepting uncertainty is vital. OCD will always have an opportunity to lead you astray if you don’t play along and say, “Maybe” to OCD.

Trying to ignore OCD does not work! OCD is like a telemarketer that won’t stop calling until you pick up! It’s just that when you pick up say, KAPOW!

This is no time to slump

P=Punch.

OCD: You’re too tired. You don’t have what it takes today.

Punch: I am tired. Let’s see what 10 jumping jacks can do.

Check your body language. Get into a competitive stance. Sit up. Stand up. Use your anxiety as energy to move onward…not downward. 

I’m not suggesting that you punch OCD in the face. I haven’t found that hating OCD is very helpful. I’m suggesting that you see your exhaustion as a challenge. Besides, even friends spar in a boxing ring. 

Every person with OCD needs Kapow!

O= Onward.  

OCD strategies
Convert anxiety into energy

OCD: This day is dreadful and best approached with avoidance.

Onward: There’s an action I need to take and I’m taking it.

Think of your anxiety as a Global Positioning System (GPS). Most everyone uses a GPS to reach an unfamiliar destination. You enter the address and the GPS tells you when to turn. If you don’t take the recommended turns your GPS will recalculate.

When your internal GPS recalculates it sends you a signal that feels like anxiety. It’s simply telling you that you’re not taking the path you’re supposed to take. The anxiety is used to get your attention and help you move onward.

Your GPS will keep recalculating until you take the path you’re supposed to take.

If you have anxiety consider which of the following messages it’s trying to give you:  

  1. Are you avoiding or neglecting something? Your GPS is sending you a signal to attend to a need or confront a fear. Until you take the necessary action you’re GPS is going to keep recalculating.
  2. Do you feel vulnerable? Your body knows when you don’t have enough energy to deal with everything on your plate. The anxiety is reminding you to stay in the here and now, take one priority at a time and replenish your fuel throughout the day.
  3. Are you tackling something that is above your “pay grade?” Are you trying to do something you don’t know how to do? It’s time to get coached and sharpen your skills. Reach out! Your GPS is telling you to stop and get directions!
  4. If you’re hiding something then you’ll feel guilty which is just adding to your stress. I’m not talking about the guilt you feel from your OCD thoughts. That’s just straightforward inappropriate guilt because nobody can help what they think. I’m talking about guilt caused by a non-OCD thought or event. Are you keeping secrets from your accountability partner? Your GPS will keep recalculating until you tell the truth. 
  5. Your attitude needs a front-end alignment. Perhaps you’re having a pity party. “Why is this happening to me? This isn’t fair.” Self-pity sits in the middle of your soul and eats everything nearby, except itself. Your GPS is telling you that whatever you are experiencing it’s a challenge and an opportunity to grow. Remember, it’s not what happens to you that matters, it’s how you react to what happens that counts. Make this your motto: Change, learn and grow!
  6. Does your lifestyle need a change? If you’re eating sugar, nightshade plants, or drinking too much caffeine, your GPS will signal toxicity and try to flush it out of your system with anxiety pushing through your veins. Ever experience an increase in urinary frequency when anxious? Now you know why. Your GPS is trying to rid you of toxins. 
  7. You’re not hanging up on the conversation fast enough. OCD is like a robocall telemarketer. If you don’t answer, it keeps calling.  Answer the phone, say something KOOKY with an accent and HANG UP! No more discussion! When you start conversing with OCD you’re headed for a wrong turn and your GPS is yelling at you to find the nearest U-turn!

Think of anxiety as your friend. Your negative evaluation of anxiety is getting in your way. Anxiety is trying to steer you in the right direction.

OCD strategiesW= WW__D? What would (the most reasonable person you know) do?  Copy them! It’s hard to know for sure whether a thought or worry is OCD. Ask yourself what your BFF would do.

OCD: I don’t think you should do that.

WWTD: OCD, you have zero life experience. Everything scares you. I don’t have to do or avoid anything that ________ (the most reasonable person you know) doesn’t.

If you have OCD, say KAPOW!

Want some help facing uncertainty? Add this book to your toolbox!

5 thoughts on “The Skillset Every Person With OCD Needs”

  1. All I have to say is KAPOW!!! You knocked it out of the park with this post!! Very valuable information. KAPOW and what it stands for will become a part of my daily language because I don’t want to give OCD an inch or it takes a mile within seconds!

  2. Love it!!! KAPOW!!!!!! Thanks for the added tool for my tool box!! You are awesome for all these tips you share!! Thank you 😊

  3. I hadn’t considered getting “punchy” with OCD… These are great tips for our toolboxes! I think that first saying “What would (the most reasonable person I can think of) do?” will really help me to determine if my thoughts are OCD or not. Doing that step first to quickly determine if my thought is OCD or just what any reasonable person would do and then (if it IS OCD) go to the step of responding to OCD with kookiness… This is going to be my plan of action for the next few days! Love it!

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