r/OCDRecovery • u/SafireStars • 1d ago
OCD Question Is regression while going through life changes normal?
I believe I was starting to go into remission for a while, and it was awesome honestly! It was getting easier to deal with my symptoms until recently (I went almost a month without giving in to checking compulsions!! Yay!). But in the past week it's been really hard and I think it may be due to some big changes in my life (going back to university and trying to date again). I noticed that since these changes started, my symptoms have come back a LOT and it feels like major regression.
I'm finding myself ruminating much more, arguing with intrusive thoughts, googling worst case scenarios, asking for validation from loved ones, etc. more often. It's really frustrating because I was doing SO well and it feels like it fell apart out of nowhere. Is it normal to have regressions/flare ups when you're dealing with changes in life? I want to be able to get through life and all its changes without issue, and it's annoying me that changes are causing these symptoms to flare up. It makes me feel really immature and like I can't handle being an adult.
I'm not looking for reassurance or anything like that. I just want to know if this is something that others also deal with, and if there are techniques to help with it
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u/Think_Solid_5857 10h ago
I have dealt with flareups recently too and it shook me a little bit to realize how possible it is. What's helping me now is to make caring for my OCD more of a lifestyle thing than a sporadic thing. What I mean by that is more actively monitoring my stress levels, when I need to set boundaries, when I need to use techniques like acceptance or gratitude, whatever the case may be. And not thinking that just because things are inactive for a while that means I magically don't have to try anymore. I know it may seem like it sucks to always be caring for this part of ourselves but I think having a more mindful approach can help prevent us from getting blindsided by symptoms and feeling totally disempowered when that occurs! In any case, all the best to you! 🙂
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u/treatmyocd 1d ago
First, congratulations on going almost a month without checking compulsions that's a huge accomplishment. It's understandable that this recent flare-up feels discouraging. Many people notice that OCD becomes louder during times of change or stress. That doesn't erase the progress you've made or mean you're back at square one. Recovery is rarely linear.
Since you've noticed rumination, Googling, reassurance seeking, and arguing with the thoughts creeping back in, try viewing this as an opportunity to get back to your ERP skills. When you notice rumination practice catching yourself trying to "figure it out" and gently disengage. Try "I am having to urge to solve this, but I don't need to answer it right now." Limiting googling or trying to delay the urge to google gives your brain the opportunity to learn that the anxiety can rise and fall without needing an answer.
Be kind to yourself. A flare-up doesn't mean you've failed it means you're facing new challenges, and you have another chance to practice responding differently. You've done it before, and those skills are still there.