When someone is struggling with OCD, it can feel like there are only two options:
👉 Do the compulsion… or spiral into panic.
But there’s a middle path — one that helps people take back control without being thrown into the deep end. It’s called:
Delay, Decrease, or Do the Opposite
This is a powerful way to begin interrupting compulsions — gently but effectively — and it’s a tool I often teach kids, teens, and adults in therapy.
🕒 1. Delay
What it means:
“I’m not saying no forever. I’m just saying — not yet.”
For many people with OCD, the idea of resisting a compulsion outright feels impossible. Delaying gives your brain time to sit with the discomfort without feeling overwhelmed.
Examples:
- “I’ll wash my hands… but I’m going to wait 5 minutes.”
- “I want to ask my mom for reassurance… but I’ll try to wait until the end of the episode.”
Even short delays help your brain learn that anxiety can go down on its own. Every pause is practice.
⏬ 2. Decrease
What it means:
“If I’m going to do the compulsion, I’ll do it less or differently.”
Instead of scrubbing for 5 minutes, maybe you rinse quickly. Instead of asking for reassurance 5 times, maybe just once. This starts to loosen OCD’s grip without shutting the door completely.
Examples:
- Using one pump of soap instead of three
- Asking one question instead of repeating it
- Looking once instead of checking repeatedly
You’re still disrupting the cycle — and that matters.
🔁 3. Do the Opposite
What it means:
“Instead of following OCD’s rules, I’ll do something that pushes gently against them.”
This doesn’t mean doing something reckless. It means doing what you want to do — not what the OCD voice demands.
Examples:
- Sitting on the “contaminated” chair instead of avoiding it
- Touching the doorknob without wiping it
- Letting an intrusive thought come — and not trying to neutralize it
It’s about flipping the script and acting from your values, not your fears.
Why It Works
These strategies are based in Exposure and Response Prevention (ERP) — a gold-standard treatment for OCD. They teach your brain that:
- Anxiety isn’t dangerous
- Urges pass
- You can tolerate discomfort without giving in
And they let you start small.
Want Help Putting This into Practice?
I specialize in treating OCD using ERP and Inference-Based CBT (I-CBT) — with a flexible, individualized approach for kids, teens, and adults.
If you or your child are ready to break free from OCD’s rules, I’d love to help.
👉 Reach out here for a free 15-minute consultation
👉 Or learn more about my approach
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