Coping skill · 10 min
Delay the ritual
You feel you have to check, wash, count or redo something.
Do this
- Notice the urge and rate it 1 to 10.
- Set a timer for 10 minutes before doing the ritual.
- Stay with the discomfort. Breathe slowly.
- Rate the urge again when the timer rings.
- If you can, add five more minutes.
Why it works
Strong feelings and urges rise, peak and fall, usually within minutes. A skill gives your body something to do while the wave passes, and each time you ride one out, the next one gets a little easier.