PART 6: Breaking the Freeze- Practical, Compassionate Strategies

A Series Understanding the ADHD & OCD Comorbidity

by Sarah Jurrens, LPC, LMHC, ADHD-CCSP, CCTP

Tools that help without triggering shame or rigidity.

1. Create External Structure Without Perfectionism

ADHD needs scaffolding. OCD needs flexibility. The goal is to create a “good enough structure” that supports functioning without triggering compulsive rigidity.

Examples:

visual schedules

micro‑tasking

body doubling

timers with soft endings

“good enough” templates

These approaches align with evidence showing that executive support improves outcomes for both disorders.

2. Use Safety Cues to Interrupt Freeze

Because freeze is a threat response, safety cues help the nervous system shift out of shutdown.

Examples:

grounding phrases

slow breathing

stepping outside

a supportive person saying, “You’re safe. I'm here.”

This aligns with research showing that emotional regulation challenges are central in both ADHD and OCD.

3. Treat Both Disorders Together

Evidence shows that:

ERP + SSRIs reduce OCD symptoms

Stimulants improve attention and help clients use CBT/ERP skills

Combined treatment yields the best outcomes

4. Reduce Shame, Increase Self‑Compassion

Shame worsens both disorders. Compassion reduces activation and improves treatment engagement.

These clients' comments speak to the fact that receiving the right support can be life-changing:

“I can have these episodes and not be a monster.”

“I now recognize I am safe and others are there for me, often unconditionally.”

References for Part 6

Tadross, M. (2024). OCD…and ADHD: An Advocate’s Treatment Experience. IOCDF.

Bertin, M. (2022). Living With Both ADHD and OCD. Psychology Today.