Getting Rid Of Obsessive Checking Patterns And Rituals

Obsessive checking can manifest itself in many different ways but the root cause of all obsessive checking is.

You are afraid that if you don't perform your checking patterns and rituals, what you're worried about happening:

  • Might have already happened  
  • Might happen
Therefore, the reasons why you feel the urge to check is to make sure that feared thing, didn't or doesn't happen.

Behind your obsessive checking. There is always an underlying fear, uncertainty or consequence that you're worried about happening.

The reason behind all the obsessive checking rituals is to reduce all the anxiety, discomfort and stress that you have learned your mind to associate with all the fear, doubt and uncertainty.

You do all this because you think it will help to keep you or others safe, it will prevent you from making a mistake, you're worried about forgetting something important or it will prevent the feared consequence from happening.

Most of the time you're responding to and trusting too much your imagination and the random thoughts that pop into your mind.

But, how do you know your thoughts and imagination is right?

Again, there is nothing wrong with being sensible and cautious. But, there has to be a set limit to how many times you check things.

The truth is. The more times you check things the more it confuses you and the more you tend to check and the more you forget how many times you've already checked.

The reality is. You can tell if something is off or locked, in a fraction of a second. 

This means the problem is an internal emotional problem. Where you have accidently managed to attach high levels of anxiety and a risk of danger, with all those things that you feel the need to check.

Therefore it really needs an internal solution.

Do not be a slave to your mind and feelings

The reason why you perform the checking rituals are. Because it is the only way you know, that will ease your anxiety and give you the certainty that you're looking for.

Do you often find that you are constantly being pulled back to go back and re-check something, because a seed of doubt or uncertainty has suddenly entered your mind?

This can be very annoying, frustrating and stressful, especially as deep down, you know the thing you're going back to check, will be off, shut or locked.
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The worse case scenario is. If you're going out for a day, you're at work or college or you're on holiday when one of those thoughts and imaginations of doubt, suddenly creeps into your conscious awareness.

As you already know. It only takes one thought or image to enter your mind, to trigger a sense of emotional overwhelm, stress and enough uncertainty to drive you crazy with worry and dread.

The feelings can be so overwhelming that you may even get so far and you will feel as if you just have to go back and check.

It is important to realize that obsessive checking can be successfully treated.

If you have a mobile phone. One way around this is to take a photo of the things you would normally check, so it will prevent you from ruining your day or holiday or prevent you from going back home.

The reality is. If you have already checked something once or twice. Then those things are off, locked or you have not forgotten something important. 

This means even if you think you didn't, the reality is, you did. So there is no need for you to keep checking or no need for you to go back.

The only reason why you go back an check is because of the anxiety and fear that something bad will happen, if you don't.

Going back and checking might give you some temporary relief and peace of mind, but it is not the solution. 

Because in the long term, all you're doing is feeding the anxiety and obsessive behaviors and you're reinforcing the need to go back and check.

The same applies if you spend ages repeatedly checking something over and over again. This does not give you any more certainty and again if feeds the obsessive behaviors and anxiety.

You'll never get real peace of mind by giving into your anxiety and compulsions. But you do have the power and choice to move on or refuse to go back, despite how you're feeling.

You may experience a bit of short term discomfort and anxiety, but in the long run, if you embrace and feel the feelings and you just move on, you will gain long term comfort, control and peace of mind.

The key is to rewire your brain and teach yourself that you don't need to keep going back and you don't need to overly and repeatedly check things.

You logically know, that if you have already checked something once or twice, that it is off, even though your mind and feelings are suggesting different.

How many times have you been compelled to go back in the past. Only to find that the device or thing was off, locked or shut.

As you can tell instantly whether something is turned off, shut or locked. This clearly indicates that the problem exist in your mind and feelings.

It is the feelings, fear and anxiety that you're really struggling with and not the fact that you genuinely left something on or unlocked.

Repeatedly checking or going back, does not make you any safer it only makes your anxiety, fear and action, stronger and more justified.

Trusting your judgement, instead of your feelings and imagination

Sometimes our thoughts, actions and feelings don't really make any logical sense to us, yet they still have the power to bother us, frustrate us, confuse us and control our actions and behaviors.

When strong negative feelings and emotions are at play. We often obey, respond and act accordingly with how we are thinking and feeling. 

Even though we don't want to perform our obsessive patterns and rituals and even though we know that we are safe and there is not really and risk or danger.

Strong, feelings, compulsion and emotions are designed to get us to take immediate action.

Because of this we automatically, accept what our mind is projecting and what our body is feeling, must mean we need to act in a certain way, to prevent the imagined scenario or fear from happening.

Without logically pausing for a minute and questioning, why we are following through with our obsessive actions and behaviors.

This is because we have evolved to react to our thoughts and feelings and we have conditioned to think the worse case scenario. 

We tend to trust our imagination more than our logic. In a sense, the risk or danger. Only exists within your mind, but although the risks are a perception, the feelings and compulsions feel very real and disturbing.

Although it is sensible to check to a small degree, because there is nothing wrong with making sure you're safe or you have not forgotten something important.

There is no need for you, whatsoever, to endlessly check things over and over again.

The important thing to be aware of is. Your brain learns through doing and repeating. 

This means, the more you repeat your obsessive checking rituals, patterns and behaviours. The more you will strengthen these neural pathways and association and the more you will feel the need to check.

What then happens is. The part of our brain that only learns through doing, will learn that you need to perform your checking rituals in order to keep you or others safe.

Soon these patterns and behaviors will become a well practiced habits and a well established subconscious program.     

It is the strong negative emotions and feelings that have become attached to your checking that are driving your repetitive thoughts, compulsions and behavior, which is keeping the whole cycle going.

Our lives are governed by our rituals, habits and behaviors. 

Change the habits, patterns and behaviors and you will start to get rid of your obsessive checking.

The only way to achieve this is to learn how to rewire the part of your brain that learns through learning and doing.

How To Stop Obsessive Checking before it gets any worse

Do not feel ashamed or embarrassed to admit you need professional help

People who suffer with OCD, often feel too ashamed and embarrassed to seek help. 

They can also tend to think that they are somehow crazy or not normal, which is absolutely not true. 

Anybody can develop an anxiety related disorder and the only reason why you're struggling so much is because your obsessive thoughts patterns, feelings and behaviors have become your normal internal state of being.  

In fact, anxiety related disorders are often a sign of high intelligence and being highly creative. 

You just need to put your creative ability skills to better use, so you can use your creative imagination for good use that is going to benefit you in many helpful and positive ways.

Many OCD sufferers do not seek help because they feel ashamed and embarrassed of themselves, mainly because they feel weak, because they cannot seem to control their unwanted thoughts and obsessive behaviors.

Because of this. Many, prefer to try and hide it or keep it to themselves. Often many sufferers will go a long period of time suffering and struggling, before they seek help or before they attempt to change their habits and behaviors.

The trouble with obsessive checking is. You cannot hide it, especially if you're living with other people.

If you're really struggling and suffering at the moment. Maybe you should think about getting some professional help.

The good news is. Because your obsessive checking disorder and your anxiety is just an internal state of being, feeling and an external way of behaving. 

This means that it is not fixed and all anxiety related states and behaviors can be unlearned and relearned.

OCD checking is a bit like becoming having a dominant and controlling parent or peer, going on at you all the time, constantly pushing and making you do things against you will, that you don't want or need to do. 

But you can learn to override that dominant inner part of you so you become the master of your mind, feelings and emotions, instead of being the submissive and obedient, slave and prisoner.

Causes of obsessive checking

For many OCD sufferers, their obsessive thoughts, patterns and behaviors start in child, maybe you picked  up on the negative energy and insecurities of those around you, especially from your parents or close family.

OCD is linked to anxiety, worry and other insecurities, negative thought patterns and feelings.

The reason why things get progressively worse is because your thoughts, behaviors, actions and feelings all get tied up into and fuel, this self perpetuating cycle.

When anxiety gets attached to obsessive checking then the OCD will take on a life of its own pushing you into performing more and more checking rituals.

When your anxious and when you're stuck in a negative emotional and physical state you will engage in negative and obsessive behaviour, actions and compulsions.

You may have periods when your checking is worse than other times. How you're feeling and your general well-being will have a big role in this.

At times when we are feeling tired, emotionally overwhelmed, stressed and tense. Obsessive checking becomes much harder to control because your anxiety levels will increase.

Unless you treat it, over time it will often get worse and worse.

Some of the reasons why people check things so much is because they are:

  • Trying to keep themselves or family members safe
  • They are worried about making a mistake (especially at work)
  • They are trying to prevent something bad from happening (House burning, down burgled etc.)
  • They are worried about, losing tickets to event, passports, car keys, wallet/purse.
  • They constantly check their bodies to make sure they have no nasty illnesses present or they will constantly seek reassurance from their doctor that they do not have any serious diseases
Of course if you really feel ill, then you should always see your doctor.

But if you constantly check your body or you worry about your health for no reason. Then this will cause you unnecessary stress and worry. and all the stress and anxiety can actually lead to health related issues.

Instead of worrying about your health, focus and work on good health practises and adopt new healthy lifestyles.

I know what it is like to over check things, because I have had it and I personally know how obsessive checking can steal so much of your time, not as mention all the stress, frustration and anxiety it causes you.

One things that happens when you're checking is you slip into a inner trance like state where the time seems to quickly pass bye.

The more you check the more uncertain you will become and the more you doubt yourself. 

Partly because your overriding your natural process of checking things quickly and you have lost trust in your own abilities to process information.

Partly because you're emotional and physical state and partly because it is has become a habit and pattern of behavior for you and you have attached unrealistic levels of anxiety and risk, to the things you're checking.

The Stop Obsessive Checking session will help you ease your need for the certainty, reduce your feelings of discomfort and break those obsessive patterns, rituals, habits and behaviors.

At the moment you're relying on all the checking to reduce your feelings of discomfort and to give you the feelings of comfort and peace of mind.

If this is the case, then things need to change, otherwise they will get worse and out of control. 

What you need is to learn how to bring down the levels of discomfort so you can check something once or twice, then you can move on, without having to go back 

This specially formatted Stop Obsessive Checking recording is designed to shift you out of those obsessive  checking trance state that is preventing you from having a quick, sensible check and then moving on. 

Allowing you to break those OCD patterns, trust your perceptions and ease your compulsion and feelings of anxiety.

So you can move on with the inner peace and security of knowing everything will be OK and nothing bad will happen, if you don't go back or you don't check things over and over again.

Taking good care of yourself

Part of your recovery process should involve looking after yourself and adopting new positive and healthy lifestyle changes.

How you're feeling and your general well-being and physiology has a lot to do with your levels of anxiety and your ability to make quick decisions.

Obsessive checking, becomes much worse and harder to control at times when you're feeling stressed, anxious or your body is tense.

If you're body is tense or if you're feeling stressed. Then your mind will switch over into survival mode and it will focus all its attention on trying to avoid and perceived dangers or risks.

Your diet can also increase or decrease your anxiety and stress, depending on whether you eat high nutritional food or too much junk and processed foods that are low in nutrition content.

I once watched a TV program about eating too much junk or processed food. What the show discovered was.

One of the negative side effects of eating to much junk food was.

It affected their short term memory.

Because. Obsessive checking is linked to your short term memory process.

It is important to eat a healthy diet full of plenty of the essential vitamins and minerals.

Too much junk food, too much of the omega 6 fatty acids and food intolerance can cause inflammation in the body which can cause brain fog and it can affect your memory, your mood and and your ability to think clearly.

Magnesium, as ben classed as the antidote to stress and anxiety. It is also important to get enough of the good omega 3 fatty acids.

Taking care of yourself, keeping active and getting plenty of relaxation is an important process, if you want to overcome any anxiety, related problems.

Making sure, you drink enough water, is also incredibly important. (Drink little and often, rather than consuming large amounts of water in one go)

A positive physiology and a poised, aligned and balanced posture will also help you to release any tension, which will make you feel better and more relaxed.

When you're feeling calm and relaxed, you will find it much easier to control your compulsive checking routines.

It is also important that you get enough good quality relaxed and restful sleep because it can be harder to control or make a decision, when you're feeling tired.

Determination and motivation to overcome your obsessive checking

A incredibly and fundamental part of your recovery will depend on your motivation determination and commitment levels to change and treat your obsessive checking.

The more time you spend on calming your mind and body, the earlier you will find it to treat your OCD levels. 

When you're feeling calmer and more relaxed, you will also feel more motivated and optimistic.

All the repetitive checking can condition your mind that you need to check things over and over again to make sure you're safe or nothing bad will happen.

Your brain is pushing you into performing all the checking rituals and routines, because it has learned to attach anxiety to them. 

The part of your brain that protects and tries to keep you safe, has come to learn that you need to do all the checks in order to prevent something bad from happening.

The more time you take to check things, the less certain you will feel and the less you will remember, as you have probably already noticed, during your checking.

Working on your self talk and reassuring your anxious mind that everything will be ok and you're safe, so all the checking and feelings unnecessary can help to reprogram your mind.

In life you can never have absolute certainty. All you can do is be sensible with the amounts of times you check and learn to accept uncertainty.

Learning how to manage your anxious thoughts and learning how to relax deeply will promote feelings of calmand a better feeling mood.

During your anxiety and OCD your emotional brain gets flooded with anxious thoughts and what if imaginings.

The fears, self doubts and anxiety are what is driving your compulsions and checking rituals.

Once you lower your discomfort levels and you start to rewire your brain. 

You will find that you will be able to take control over the amount of time you check things.

Because of all the anxiety, stress and tension. You are finding it hard to determine what you know is right and what your anxious mind and feelings are trying to force you to do.

Your body cannot tell the difference between what is real and what is imagined.

Your body is reacting to your mind and feelings, even though you logically know and can see whether something is turned on or off.

This means you are being controlled by your mind and feelings and not what your sensory organs are telling you.

Feelings are very strong and powerful. 

But if you just walk away and instead of allowing your actions and behaviors to be driven by your mind, feelings and compulsions.

You simply just relax, embrace the thoughts and feelings and just leave your mind and feelings alone. 

The feelings an compulsions wil soon start to ease and subside.

Obsessive treatment options

If you have Obsessive checking disorder then on thing that you will have to work on is overcoming all the self doubt.

Because if you keep on repeatedly check things over and over again. Then this suggests that you doubt your ability to turn things off or you doubt your ability to check things once or twice then move on.

All the self doubt is causing you to go to extreme measures, before you can obtain the calm and reassurance that you want. 

The thing with doubt is. The more you doubt yourself, the more you will feel the urge to check things and you will start to lose your trust in your ability to make a quick decision.

The amygdala, which is directly connected to the fear center of your brain. Deals with and controls your anxiety and fear responses.

If your amygdala recognises anything that ir remotely associates with danger or potential danger ahead. it will trigger a powerful chemical and physical reaction in your body to ty and alert you to the potential danger or risk.

This process is designed to get you to take action so you can avoid the danger or prevent it happening before it occurs.

In the case of obsessive checking. The danger is, maybe a fire, someone breaking into your house, being poisoned by gas, missing a big occasion, losing something, developing an illness etc.

If you have obsessive checking then this means that the emotional set point has been set to high and your amygdala is responding to things that are not threatening or when there is only a very low degree of risk.

It also means that, your amygdala is not switching off, after you have checked things the normal amount of times.

You can attach anxiety to just about anything, unfortunately you have attached anxiety to checking. 

The reality is, you only need logic to check if something is turned off or not or if to see you have not lost or forgotten anything, so the anxiety is not necessary.

if you worry about your health, than the best policy and solution is to focus on good health and work on looking after yourself. Rather than spending all your time worrying about something that has not happened

To get over your obsessive checking. You need to reset your amygdala, so it only goes off when it is necessary you also need to prevent your brain from triggering all those strong urges and compulsions.

You have to remember that although feelings, feel very real and dominant. They cannot hurt you nr can then stop you from just walking away.

Yes you might have to experience a bit of discomfort for a short while, but if you just relax and focus on your breathing, the feelings will quickly begin to ease and subside.

In the nd, it is far better to put up with a bit of discomfort, rather than spend the rest of your life dominated by your feelings and compulsions.

You have not got to obey or be a slave to your thoughts, feelings and compulsions.

Your anxiety and your compulsions have become automatic, well practised behaviors and responses. After awhile your body gets better and reacting like this, and it learns to respond before your mind has a chance to logically intervene.

Anxiety is a physical and emotional response, the symptoms of anxiety are;

  • The release of adrenaline and the stress hormone cortisol
  • The increase in your heart rate
  • Rapid or shallow breathing
  • Tightening of the muscles
Once your body has reacted with anxiety and compulsions, the only thing that you can do is to focus on calming your mind and body.

when most people experience anxiety, they try to fight it, defeat it, give in to it or resist it, which just makes it worse and more intense

The antidote to all those fearful and stressful responses are;

  1. Taking some slow deep breaths
  2. Relax your tense muscles
  3. Do some exercise
  4. Relax deeply 
Again, if you teach yourself to relax, before you normally check things, it will give you greater control and you will do it more quickly.

If you're feeling anxious. You can have a workout, as this will burn off all that excess physical tension and stress.

if you check things twice then walk away but you find yourself feeling anxious, you're having fearful visions in your mind or you're having strong compulsions.

Remind yourself, that these thoughts, images and feelings are being driven by your OCD and it is a false alarm.

keep reminding yourself they are just thoughts and imaginings and you're perfectly safe and everything will be OK.

Be firm with your brain, and keep telling yourself that the fear and anxiety is not necessary, it is just a false alarm, and nothing bad happened the last time you ignored those thoughts and feelings.

On the onset of any anxiety or compulsions. Start to train yourself to react differently to them.

When you're having those anxious thoughts and feelings. Never attempt to resist or suppress them as that is the worst thing that you can do.

Instead, just see them as thoughts and feelings, and practice reacting calmly to your thoughts and feelings.

  • Just be aware of them, but do not react at all
  • Observe and watch your thoughts and feelings from a place of calm detachment
  • Feel the feelings, just smile and relax into them and around them and let them carry on by themselves
  • All you need to do is leave them be and focus on your breathing, releasing any tension and calming yourself
Offer them no resistance whats so ever, also avoid getting annoyed, upset or frustrated, because you want to teach your brain, that you do not have a problem with them and you can easily handle them.

It takes time and practice to reprogram your brain but if you persist, things will get easier and better and better for you.

Professional help to treat your obsessive checking

If you're checking has got out of control then do not feel ashamed or embarrassed to seek professional help.

This is not a condition that you can hide, nor will it go away by itself. Sooner or later people start to notice or question, why you spend so much time checking.

The key to successfully treating and overcoming your obsessive checking is all about changing your brain and the way you feel and react.

Your brain follows the same old patterns based on 

  • What it has learned 
  • What been taught to do through your self conditioning and your negative experiences
  • What it is used to doing
When you constantly repeat a habit over and over again. You brain gets used to reacting and doing things that  way.

Without you realizing it. Through a process of repetition and learning.

You have taught yourself to think obsessive thoughts, react fearfully and you have conditioned your mind that you need to check things a certain amount of times in order to prevent something bad from happening.

Unfortunately. If you suffer with OCD then you have accidently rewired your brain to have obsessive thoughts, feelings and reactions that are tricking you into thinking and feeling, you need to perform all these rituals and compulsive behaviors..

The rewiring of your brain is possible through a process that is called neuroplasticity. 

If you want to stop your obsessive checking then you have to through a process of practice and repetition. Change the way your brain is used to doing things so in time it does things, they way you want it to do. 

To successfully make those changes. You have to be prepared to put in the time and effort that is required, because you need to put in the time and effort in order to make the changes effective.

The more you practice feeling calm and relaxed and the more you train yourself to check things less and less, eventually this will become the new way of doing things for you.

Neuroplasticity involves, forming new connections, memories and associations in your brain. 

Why you react with anxiety and compulsions. Happens, because you have formed negative and fearful neural associations and negative memories, with checking or the thing that you're worried might happen.

In the case of obsessive checking. You would replace your old anxious associations and fears, with new calm associations and feelings.

Because neuroplasticity is what allows the forming in the brain of new associations, patterns and memories. 

Which will allow you to train your brain to learn new positive things, new calmer associations and new ways of feeling and responding.

Neuroplasticity can be used in the case of OCD which will allow your brain to change and react differently, which will prevent all the anxiety, urges and compulsions.

As you begin to replace the old anxious feelings and compulsions with new positive and safe feelings. You old habits and negative responses will begin to fade as you use them and respond to them less and less.

This is why it is extremely hard to overcome your obsessive checking if your brain is still hardwired to associate danger, fearful responses or something bad will happen, if you don't do all your checking rituals.

The more you practice a new behavior.

The more it will become a new habit and a new and calmer way of feeling and responding, so you know longer feel the need or urge to obsess and constantly check the same things over and over again.

Self hypnosis is a reliable, natural and safe way of rewiring your brain so you replace your old negative habits, anxieties and fearful feelings and associations with new calmer and better ways of feeling and responding.

The Hypnosis Downloads Stop Obsessive Checking is a great way to help you to, reduce your anxiety as well as helping you to break those tedious, painful and time consuming, obsessive checking rituals, habits and patterns. 

This inexpensive and effective self help treatment which you can do in the comfort and privacy of your own home.

The Stop Obsessive Checking recording will allow you to change your brain to feel and react in a more pleasing and calmer way.

Each time you listen to this recording you will lower your anxiety and you will begin to lose the urges and compulsions to constantly check. 

Leaving you feeling calmer, more in control, not to mention all the peace of mind and free time you will save to put to better use.

The big advantage of this recording is it will deeply relax you and then it will reprogram your mind.

When you go into your checking rituals, you will enter a trance like state. 

  • This recording will help you break free from that trance state where you switch off and spend ages, even hours repeatedly checking
  • It will help you to stop doubting and ease you into trusting your perceptions and judgement, so you can check once or twice then move on without being dragged back and tricked by your feelings, mind and compulsions
  • It will help you detach the anxiety away from the checking
If you decide to purchase this recording. You must give it time to work, Far too many people tr something once, then they give up to quick.

When used regularly. The stop obsessive checking recording,  will give you back all that lost time and free you up to enjoy the good things in life, allowing you to focus on all the better things, that you could be doing with your time.

If you're interested in the overcoming your obsessive checking and reclaiming back your life and time.

Visit the Stop Obsessive Checking website.

They also do a recording called.


There is also another reliable and effective program which you can access through the link below which has been created by a former chronic sufferer of OCD who found a cure for it.

He is now a world renowned expert in this field.

Further help to overcome obsessive checking

There are three things that you will need to focus on and tackle if you want to free yourself from the control of your obsessive checking which are.

  1. Treating the anxiety that fuels the obsessive checking 
  2. Replacing the habit of checking 
  3. Reducing your stress and tension
1) Breaking the checking habit

To break the habit you can set how many times you feel that is sensible and right for you and stick to this new habit.

Or you can try to gradually reduce the amount of times you check thing's, if for example you check the gas appliance 10 times, reduce it to 9 for twenty consecutive times in a row.

Then set a new target of 8 and bring it down until you have reached a level you are happy with. 

Once you have checked things for the amount of times you have set yourself, make a decision and stick with it. 

Once you have checked something at the limit you have set, move on and do not go back. If you feel anxious or the compulsions and feelings are trying to overpower you.

Just relax, take a few deep breaths, release any tension and let the feelings fade away all by themselves, do not try and resist or battle with your thoughts and feelings, just let those feelings carry on and leave them alone.

Once you have checked something for the amount of times you have set yourself. If your mind and feelings are trying to make you go back or carry on checking.

Be firm with yourself. Say to yourself silently but firmly. repeatedly, the device is off, shut or locked. 

For example. If you're checking to see if the gas is off. 

Silently and firmly, affirm to yourself.  

"The gas is off"

Although your obsessive checking is fueled by anxiety and worry that something bad might happen, it can also become a well rehearsed and practice habit that will need breaking.

All habits are like mental grooves in the brain, which operate and run off neural networks, patterns and associations that become ingrained in our minds.

Once your checking habits have been set, you will automatically respond to these rituals and patterns of behavior and they will become a daily and normal part of your behavior and actions.

When you try and fight the urge not to check, you're actually letting your mind remembers that the checking is what you're supposed to do.

To help you begin to reduce your checking, you need to break these old checking habits, and the way to do this is, by giving your brain new and better ways of doing things so you can begin to create new neural networks.

To change a habit, you first have to make a strong vow of intention that you're going to stick with and commit to, which should involve how many times you're going to check things.

So the first step is to make a conscious decision to create a new habit, once you have made your decision, let's say you decide that you're only going to check things twice.

You must stick to your decision, even if it makes you feel uncomfortable to start with and you must not back track on your decision. 

Because although it might feel difficult to begin with, if you persist, then things will start to get easier for you until eventually your new habit becomes normal to you.

Stick with your new habit for at least twenty one days or however long it takes, or stick to your new habit for at least twenty one times unbroken.

If you slip back into your old habits, start a brand new twenty one days or more or another twenty one times in a row, or the amount of time that is required for you.

If you stick to your guns, then you will get to a point where your new habit becomes the normal way of doing things, leaving you in control over your checking instead of it controlling you.

2) Reduce Your Stress And Tension 

Any form of anxiety or obsessive behaviors are more severe if you're feeling stressed, low or tense.

Due to the mind and body connection, our physiology and our muscles are all linked in with our fight or flight response. 

When we are faced with a real danger, our muscles become tight and our body is flooded with the stress hormones, which will activate other physical changes in the body to help give us more strength.

What this means is, if your muscles are tense or your body is full of the stress hormone cortisol and adrenaline, then your mind will use this feedback from your body to gauge your situation.

The protective part of your mind, will assume, something bad must be about to happen because why else would the body be primed and ready for action, even though there is no real threat.

When your physiology is out of balance such as when your experiencing stress or tension, then you will remain stuck in a high alert state to danger, and you will have more trouble with anxiety.

If you suffer with anxiety, stress and OCD, then it could mean that your body has become out of balance and you have got stuck in the survival mode and cycle.

People who have a lot of stress and anxiety related issues, never give their bodies a chance to return back to its balanced and natural relaxed state.

It takes an estimated 36 hours for the body to get rid of or use up the adrenaline and stress after each time they have had an anxiety attack or stressful period.

If you suffer from excessive worry, stress or anxiety then you are not allowing your body enough time to return back to its resting state and your body will be constantly out of balance.

Anxiety and OCD can also cause your body to shrink in stature, where the head protrudes forward the shoulders become hunched and the back of the head is pulled down.

Along with the stiffening of the legs and tensing of the hands and arms, this posture is linked to the fight or flight reflex response and it can become habitual.

This stance also can all cause increase blood flow, adrenaline and rapid breathing all of which are linked to the fight or flight response, and whilst you're in this state you will react more with fear and anxiety.

Any fearful, challenging or stressful situation can affect your physiology and put you into this pattern and fight or flight posture.

The same applies if you go the other way and you pull your shoulders back, lift up your chest and lift up your chin.

If you suffer with OCD checking then it is important to learn how to relax deeply and reduce your stress as well as learning to sit, stand and move with the least amount of tension.

It is essential to keep those muscles as relaxed as possible without slouching, especially the neck and upper back regions, any tensing of the muscles can cause more anxious and tense related thoughts.

Try to avoid any over tensing or collapsing of the body, and try to maintain good poise and balance so you can get out of these tense and out of balanced posture's.

3) Improving your imagery, memory recall

As we have already mentioned, OCD has been linked to having a poor recall of part of the memory which is associated with images.

Another thing you can try when you are performing your checking rituals which can reduce the amount of times you check something to just once is to try and improve your imagery memory.

What you can try and it takes a little bit of practice at first, is to try and memorize your routine of checking. 

First spend some time relaxing yourself, takes some slow, deep breaths and let go of any stress, worries and tension. 

Pick your normal starting point and take a quick look at the switch or appliance, then look away and hold that image of the appliance off in your head just like you were taking a photograph snap of it in your mind, then move on quickly.

You can also try using a checklist if you need further reassurance, or these days nearly everybody has access to a mobile phone.

So if you're really having trouble take a picture of what you're checking so if you feel a bit uncertain afterwards you will have a photo you can look at. 

This will also save you getting so far down the road and then having to turn back.

Move through your house or apartment until you have covered your usual routine. 

Just take a quick glance at the switch or appliance and then move on, the longer you stop and stare at something the more you will doubt yourself.

If at some point you start to doubt yourself you can go back in your mind instead of doing it physically.

Another thing that you can do to break the old patterns is, if you're checking the whole house, then start off your checking in a different place or room each time.


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