Living with OCD can feel like you’re constantly pushing a boulder up a never-ending hill—a worry hill. The thoughts keep coming, the anxiety builds, and the compulsions feel impossible to resist.
But what if you could climb that hill differently? What if you had a strategy to not just survive the slope, but ride it like a wave instead of being crushed by it?
That’s where the R.I.D.E. method comes in. It’s not just a catchy acronym—it’s a step-by-step process to face OCD head-on, build your strength, and regain control.
Let’s break it down:
R – Recognize
OCD is a master of disguise. It creeps in through “what if” thoughts, false alarms, and urges that feel so real. The first step to taking your power back is to recognize when OCD is speaking. If you notice those intrusive thoughts say to yourself, “This is OCD.” That moment of awareness is powerful. It creates space between you and the intrusive thought. You’re not your OCD—you're the observer, the one calling it out.
I – Insist
OCD thrives on control. It wants to be the boss. Once you recognize the thought as OCD, insist that you’re in charge. Speak with authority: “I decide what I do next, not my OCD.” This mindset shift is crucial. It puts you back in the driver’s seat, even when the anxiety feels loud.
D – Do Something Different
Here’s where the change happens. Don’t follow OCD’s rules. Instead, lean into the discomfort. Stay in the moment. Resist the compulsion. Do something different. For example, for someone with Contamination OCD, instead of cleaning hands, continue to interact with others normally with knowing you touched a doorknob earlier that day. This might feel super uncomfortable, but this is how real change happens. You’re climbing the worry hill without falling into the trap.
E – Enjoy
You did something brave—own it. Even if it didn’t feel “perfect,” even if the anxiety is still hanging around, celebrate the effort with something you enjoy. After completing a certain amount of R.I.D.E. exercises, celebrate your effort with a reward like going out for dinner or watching a favorite movie. Recovery is about reclaiming your freedom. Every time you R.I.D.E., you get a little stronger. You prove to yourself that you’re capable of doing hard things. That’s worth feeling proud of.
Here’s the truth: OCD doesn’t go away overnight. But every time you R.I.D.E. the worry hill—Recognize, Insist, Do different, and Enjoy—you’re building the tools to climb it stronger, faster, and with way more confidence. Eventually, that steep hill becomes less intimidating. The boulder gets lighter. You stop fearing the climb and start trusting yourself to ride the wave, no matter how tough it gets.
So the next time OCD tries to throw you off course, remember: you’re not stuck at the bottom. You’ve got a ride to catch. Let’s go.
