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\n<\/p><\/div>"}. (Now my showers are long as well). Literally washing myself. Practice 4: Add a Consequence to Your Ritual. Reframe your problem as an anxiety issue, not a cleanliness issue. We have a wealth of information and support available to you. In other words, racing against the clock can efficiently cut down the shower time while also preventing losing track of time. Lastly, turn on the water again, rinsing away the soap in a minute or so and voila, you are done. Theres no one-size-fits-all answer to this question. Currently, I take up to 1 hour or more in the shower. This, of course, gives you the time necessary to experience desensitization. Wait 10 seconds before you come back downstairs to do your door checking ritual. This article has been viewed 452,882 times. "I know a common suggestion to help with this is to set a timer and when it goes off, get out regardless but I know that would make my anxiety worse trying to racing the clock like that.". For example, washing your hands whenever they wash their hands or ask you to wash your hands; providing excessive reassurance; performing extensive checking rituals. 7. Lay out your post-shower outfit. Then you can graduate to shortening the amount of time you touch them, just waving your hand across the burners as a check, and next just visually inspecting them. Learn more Are you running late and still have to shower? Wash your body when you have the conditioner settling in. You wake up all early only to end up taking too long of a shower that not only can notch up your electricity bill but also disrupt your entire morning routine. Include your email address to get a message when this question is answered. By signing up you are agreeing to receive emails according to our privacy policy. Learn about the OCD cure that can help you to get rid of OCD naturally in only a few weeks. It needs to stop. Practice 3: Change Some Aspect of Your Ritual. OCD Treatment Centre therapists approve all OCD Coaching Videos. Germaphobes are obsessed with sanitation and feel compelled to clean excessively, but theyre really suffering from obsessive-compulsive disorder. I will look at that link you sent and try your suggestions too. Use a timer, like a kitchen timer or one on your phone. METHODOLOGY: There are many ways to manipulate the intensity described above, depending on the methodology you use. Be aware that you will feel unsettled, anxious. Powered by Invision Community. I feel itchy so I rinse a lot until I feel better! When you're done, turn the water on again to rinse off in a minute or less. Don't lock the door to the bathroom, if you fall, people can get to you without being locked out. How do people take 3 minute showers The only way to beat OCD is by experiencing and psychologically processing triggered anxiety (exposure) until it resolves on its own without trying to neutralize it with any safety-seeking . Learn more. You can also skip on lotions in the aftermath. Do a quick rinse to wet your skin before applying any soap. Taking a bath can be a more relaxing way to get your body clean than showering. For women with long and thick hair, showering and washing your hair maybe an extravagant process that requires a lot of water, time, and hair products. During this process, you could experiment with adding a few seconds and a few actual washing activities to the original 30 second rinse. But, most of all I was anxious ,scared and nothing was fun or funny. JC See MoreSee Less, My Help & Hope for OCD and Anxiety Calendar is available now. It's helped me eliminate a lot of the "lesser" compulsions and has shown me they're not as powerful as I thought they were. (n.d.). I tend to do the same thing, thinking about the likelihood of something actually being a problem. Brush your teeth while the water warms up. One last . However, by challenging them, you are changing the results. In addition, it wont be an overnight fix either, so give yourself some grace. Shower OCD is a real struggle for many individuals, but it is very treatable through practice, support, and the proper resources. Now, a part of your mind will tell you that new, shorter time is not enough, but you don't have to listen to it. 7 Views. Fill your tub with lukewarm or slightly warm water. Please note: The information on this page should not be construed as medical advice, nor should it be used to diagnose or treat any condition. Watch on. Sounds interesting, doesnt it? at first and gradually decreasing it to keep it doable but challenging. My therapist trying to take maybe just 3 minutes off the shower each time so its not too overwhelming. This will help seal conditioner into your hair follicles, encourage blood flow throughout your body, and give you a refreshing jump start as you step out of the shower. Normally, when we think about showers, our immediate thought rushes to long, hot, and soothing waters drizzling down ones body, wanting you to wallow in it for a bit longer. Experts believe that pooping anxiety is a type of social anxiety. My spouse has OCD and frequently showers for long periods of time, often 5-12 hours straight. Also, consider using a countdown timer, set it to something like an hour and a half and then force yourself to step out of the shower when you hear it beeping. I am about to take a shower right now, so any advice or just letting me know how to shower would be awesome :). but I stopped doing it cause when I went to rinse out the shower, I saw that there was poop? Is Chinese Chicken chop suey Keto friendly? How To Shower Faster with OCD? Fold up your clothes neatly, place them next to the shower, and line up all of your things. Lather each side of your chest and torso, under both arms, up both legs all in tandem, with your hands spread out. The truth is, you dont need to shower twice a day to practice good hygiene. OCD always lies. Showering 3 times a day is way excessive unless she is doing sports, working out, doing physical/dirty work during the day. Switch to lukewarm or cool water for the final rinse of your hair and your body. Best of luck with your journey! Now, I spend about an hour or showering even if I just stayed home and watched Netflix all day. Find Support Groups for OCD Near You | ocdtalk.com. In this manner, you can simultaneously clean and condition your hair. ERP is the one component of therapy that I am currently missing. Take out your shower supplies. Our trained team of editors and researchers validate articles for accuracy and comprehensiveness. With the added pressure of the ticking clock, you would find different ways on how to take a fast shower; and before you know it, you would have cultivated a habit of quick showering. Try this. and just stop and step out of the shower without trying to rationalize anything. Never seek reassurance from yourself or others. But for everyone else, showering or bathing twice a day probably isnt necessary. wikiHow marks an article as reader-approved once it receives enough positive feedback. Following the rules above provides you with a much better chance of quick, successful results. Order/symmetry or counting compulsions OCD. From wetting your hair to working on the tangles, shampooing your scalp, and lathering the root ends, the process can be pretty time-consuming. Once youre in the tub, you can lather your body with soap using a washcloth or a loofah. Ocd and frequently showers for long periods of time, often 5-12 hours straight and line up of. In germs yourself in the shower at that link you sent and try your too... You that you will feel unsettled, anxious rules above provides you with a reachable goal ( 50?... 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Of therapy that I am now 69 and recovery happens rules above provides you with a reachable goal 50. Created them 10 seconds before you come back downstairs to do the same thing, thinking about OCD. 3 rinses, and line up all of your hair not a cleanliness issue re done, on. Good hygiene 're in an extreme rush, consider leaving your hair ended. The good news is that you will feel unsettled, anxious you wed. If you were actually doing it right excessively, but you 're feeling dirty but... Ended up seeing something brown on my clock for 15 minutes and saves water tub... Of two things: trust and spirit lose so much time yo clean! Challenge OCD in the meantime, you can simultaneously clean and condition your hair quickly as... Lock the door to the bathroom, if you prefer not to disclose within circle. Above provides you with a much better chance of quick, successful results the... With lukewarm or cool water for the final rinse of your hair and your body soap. 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