How Counted Cross Stitch Helps My Obsessive Compulsive Disorder (OCD)

Apr 17

by Sage Nestler, MSW

(Originally published on December 14, 2019, Revised and Updated on April 17, 2026)

Art therapy was established in 1942 by Adrian Hill, who found painting and drawing soothing while healing from tuberculosis (Team, 2016). Since then, art therapy has grown as a profession and has been utilized in the treatment of anxiety, depression, PTSD, cancer, eating disorders, and numerous other conditions. Art is also used a therapeutic tool outside of professional art therapy.

Throughout my personal healing, I have found art to be effective in helping me soothe my anxiety and impulses, while also helping me to express emotions that I couldn't verbalize. I have always been an artistic individual, and I found respite in drawing and painting to help me work through my emotions.

But as I progressed through treatment for an eating disorder relapse in 2019, I was diagnosed with obsessive compulsive disorder (OCD).

Throughout my life, I experienced intrusive thoughts that I had to actively try and push out of my mind. I never knew what was happening to me, and being raised in a religious household, I feared that these were signs of “evil.”

I adapted to dealing with these thoughts and images by counting - such as counting the syllables I heard in dialogue on the radio or TV to help me push the imagery away. However, I also experienced immense distress when the syllables I counted ended on an odd number or specific numbers that brought me anxiety. This led to further arranging behaviors, such as lining things in my room or having items in specific places.

Throughout my life, I thought that everyone experienced these things. It was only through therapy that I realized my behaviors and symptoms were indicative of OCD. Receiving this diagnosis was honestly a relief because of my religious fears over being “evil.”

My counting and arranging behaviors have always been a way that I managed intrusive thoughts and imagery. But being diagnosed with OCD opened my eyes to why there is a specific craft that has always soothed me: counted cross stitch.

Counted cross stitch, much like counting syllables, requires you to count squares on a piece of fabric according to a pattern. You end up embroidering fabric in a way that creates a picture made from small squares out of thread. It requires a high level of mindfulness because you need to keep your place when counting the stitches on a piece of fabric to work out the pattern.

I have always loved cross stitch and practice it while watching TV or listening to the radio. It was only through therapy that I discovered cross stitch was a subconscious way my brain adapted my counting behaviors into something soothing.

Instead of feeling overwhelmed and like my mind is going in circles over counting syllables, I find that cross stitch makes me feel accomplished when I complete one of my projects.

I have used my experience with cross stitch as a therapeutic tool for my OCD to help others who struggle with OCD or anxiety. It has helped so many people to find respite in the needle arts.

Cross stitch is wonderful for use with counting behaviors in OCD, but crocheting and knitting are also effective. They require the same level of mindfulness and counting when completing a pattern.

Crochet, knitting, and cross stitch are all excellent as therapeutic tools because they provide a soothing effect. They are excellent for helping with anxiety, OCD behaviors, eating disorder behaviors, and trauma. By helping individuals manage their symptoms in a way that feels productive, they illicit a strong sense of creative bliss.

For so long I suffered from what felt like a war with my mind because of my OCD. But through cross stitch and the needle arts I found a positive outlet, a sense of accomplishment, and a form of comfort I can take with me and use wherever I go.

While I am on medication for my OCD, and still see a therapist regularly, cross stitch continues to help me cope.

Art saves lives, and it is too often an untapped tool.