Let’s Talk About OCD: What It Really Is, What to Watch For, and How You Can Get Better

Obsessive-Compulsive Disorder (OCD) is one of those conditions everyone thinks they understand—until they actually learn what it’s like for the people who live with it every day. Spoiler: it’s not “liking things clean” or “being particular.” It’s a real, exhausting cycle of anxious thoughts and repetitive behaviors that feel impossible to stop.

If you’re reading this because you’re wondering, “Is this me?” — you’re already taking a brave step. Let’s break this down together.

So… What Actually Is OCD?

OCD is made up of two main parts:

-Obsessions

These are intrusive, unwanted thoughts or fears that pop up again and again. They can feel loud, overwhelming, or scary.

-Compulsions

These are the routines or behaviors you feel you have to do to calm the obsession. It’s not something you do because it’s fun or helpful—it’s something you feel pressured to do just to function.

OCD loves to trick your brain into thinking something terrible might happen unless you take action. And that cycle repeats… a lot.

Things to Watch For

OCD can show up in a lot of ways. Here’s a list you can use as a quick “check-in” for yourself or someone you care about:

Common Obsessions:

Intrusive thoughts about harm (to yourself or others)
Fear of contamination or germs
Needing things to be symmetrical or “just right”
Persistent doubts (Did I lock the door? Turn off the stove?)
Unwanted taboo thoughts (sexual, violent, or religious—yes, this is very common)

Common Compulsions:

Excessive handwashing or cleaning
Repeating routines until they “feel right”
Checking things over and over
Counting, tapping, or repeating actions
Mental rituals: reviewing events, praying, or mentally “neutralizing” a thought
Avoiding certain places, people, or objects

Other Signs People Often Miss:

Feeling ashamed or hiding your routines
Spending hours stuck in your head
Having your day disrupted by rituals
Feeling exhausted from the anxiety and the cycle

If you saw yourself in any of these, you’re not alone—and there’s help.

Things That Actually Help OCD

The good news? OCD is one of the most treatable anxiety disorders. People get better—often much better—with the right support.

Therapies That Work:

ERP (Exposure and Response Prevention):
The gold standard. Helps retrain your brain to stop reacting to intrusive thoughts.
CBT:
Helps challenge unhelpful beliefs and patterns.
Mindfulness-based strategies:
Helps reduce the power and urgency of intrusive thoughts.

Medications That Help:

High-dose SSRIs (like sertraline, fluoxetine, fluvoxamine)
Occasionally clomipramine (very effective but more side effects)
Sometimes augmentation with low-dose atypical antipsychotics
Treatment is individualized—there’s no one-size-fits-all approach.

Lifestyle Support:

Regular sleep
Lower caffeine intake (helps reduce anxiety spikes)
Exercise to help your nervous system regulate
Connecting with supportive people
Journaling or thought-tracking

If You’re Struggling, Read This:

You aren’t “broken.”
You aren’t “crazy.”
You aren’t “overreacting.”
You’re dealing with a brain pattern that millions of people experience—and you deserve support just as much as anyone else.

If intrusive thoughts or compulsions are taking over your day, affecting your relationships, or making you feel alone, please reach out.

At Valiant Mental Health, we’re here to help you find clarity, relief, and real tools to get your life back.
You don’t have to fight your thoughts by yourself.

Take action today:

👉 Request an Appointment »
👉 Learn More About Medication Management »
👉 Explore How Telehealth Works »

5 Ways to Manage Seasonal Affective Disorder (SAD) This Winter in Idaho

Shorter days, long nights, and gray skies are part of winter in Post Falls, Coeur d’Alene, Boise, and the rest of Idaho. For many people, these changes do more than just make us reach for an extra blanket — they can trigger Seasonal Affective Disorder (SAD), a type of depression that arrives like clockwork every fall and winter.

The good news? You don’t have to tough it out alone. Here are five proven ways Idahoans are successfully managing SAD this year — many of which you can start today.

1. Get Ahead of It with Light Therapy (It Really Works)

Northern Idaho gets as little as 8 hours of daylight in December. That drastic drop in natural light disrupts your body’s internal clock and lowers serotonin and melatonin levels — the exact recipe for SAD.

A 10,000-lux light therapy box used for 20–30 minutes every morning mimics outdoor sunlight and is one of the most researched treatments for seasonal depression. Place it on your breakfast table or desk while you drink coffee or answer emails.

Pro tip for Idaho winters: Start using the light box in late October or early November — before symptoms hit full force. Most people notice improvement within 1–2 weeks.

2. Move Your Body — Even When It’s Cold Outside

Exercise is as effective as some antidepressants for mild-to-moderate depression, and it works even better when you combine it with outdoor light.

Easy Idaho-friendly ideas:

20-minute brisk walk around Tubbs Hill or McEuen Park at lunchtime (bonus daylight!)
Snowshoeing or cross-country skiing at Farragut State Park
Indoor options: local yoga studios in Coeur d’Alene or the Kroc Center in CDA

Can’t get outside? Even a 15-minute YouTube dance workout in your living room boosts endorphins and helps reset your circadian rhythm.

3. Prioritize Sleep (But Keep a Consistent Schedule)

Dark mornings make it tempting to sleep in, but irregular sleep actually worsens SAD. Aim for the same bedtime and wake-up time — even on weekends.

Quick Idaho bedtime hack: Use blackout curtains to keep summer-level darkness in the morning, then open them wide the moment your alarm goes off (or pair with your light box).

4. Lean on Telehealth for Therapy or Medication Support

When the weather keeps you home, you don’t have to drive through snow or ice to get help. Telehealth appointments let you talk to a psychiatric provider from your couch in Post Falls, Boise, Meridian, or anywhere else in Idaho.

At Valiant Mental Health, we commonly help patients with:

Starting or adjusting antidepressant medication that works well for SAD (often bupropion or an SSRI)
Cognitive-behavioral therapy (CBT) tailored for seasonal patterns
Quick insurance checks — most major Idaho plans (Regence, Blue Cross, SelectHealth, Medicare) cover winter telepsychiatry visits

→ Schedule a same-week telehealth appointment online

5. Build Small Daily Rituals That Bring Joy

Plan one thing every day that you genuinely look forward to. Idaho examples our patients love:

Saturday morning coffee at Calypsos in Coeur d’Alene
Reading by the fire with a cozy blanket and hot cocoa
Weekly game night with friends or family
Visiting the Winter Lights display at the Idaho Botanical Garden (Boise area)

These micro-moments of pleasure add up and protect your mood more than you might expect.

You’re Not Alone This Winter

Seasonal Affective Disorder is incredibly common in northern states like Idaho, but it’s also very treatable. Combining light therapy, movement, good sleep habits, professional support when needed, and small daily joys can make this winter feel completely different from the last.

If you’ve been feeling more tired, irritable, or hopeless than usual — especially since daylight saving time ended — reach out today. A quick telehealth visit can get you back on track faster than waiting for spring.

Ready to feel like yourself again this winter?
Book Your Telehealth Appointment Now

We accept most Idaho insurance plans and offer appointments in Post Falls, Coeur d’Alene, Boise, Spokane, and throughout the state.

Valiant Mental Health – compassionate psychiatric care from the comfort of home.