From what I'm understanding with ERP, we aren't supposed to do any of our compulsions or anything to comfort ourselves when we have these thoughts. I just don't see how I'm ever going to feel better if I can't do anything to comfort myself so that I can feel better. I hope that makes sense. Anyone able to explain how this works?
Here’s some articles to help you out on the topic: -The Psychology of Seeking Reassurance: https://www.treatmyocd.com/blog/reassurance-seeking-ocd-anxiety-how-to-stop-cycle -How To Stop Rumination Video: https://youtu.be/CkcspsmLh9k?feature=shared -What is ERP therapy: https://iocdf.org/about-ocd/ocd-treatment/erp/ -What’s An OCD Trigger? https://psychcentral.com/ocd/what-is-an-ocd-trigger
Three things. One my psychiatrist recommended the book freedom from obsessive compulsive disorder by Jonathan Grayson. That books helped me understand how erp works. Specifically the response prevention piece. It was hard for me to read but over 3 weeks I got what he was doing and how the book could help me. Two:,hopefully you're in ocd therapy w a ocd specialist. I do mine through nocd and I like it. I like I can do the exposures with them in my home. I really recommend having support when your doing your exposures. Three: here's a real example of mine. Along with a shit ton of other themes I have contamination ocd. So the first exposure I did w my therapist was touch the trash can. All the thoughts ocd BOB was tossing at me I would respond to with things like: well maybe I'll get ebola, I'll wait and see, who knows if I'm going to get pneumonia, I'll wait for it to happen. Why thank you BOB for the fortune telling, I appreciate it so much. That thought is lovely BOB, keep them coming. All those comebacks or statements are part of the response prevention. I would sit there till the anxiety goes from a 5(starting point) to at least a 2 or 3. (50% is the goal). It works on ruminating too. When I need or want i.e. Crave reassurance I'll tell my partner hey, BOBs saying this or that. I don't call my friends for any reassurance or ask from my partner. I started w one exposures and got up to 2 in a couple kf weeks. It takes time. I do like 5 or 6 a day now but I'm really doing a lot more. Idk if that helped.
hey, i totally get where you're coming from. it sounds super counterintuitive, right? like, how are you supposed to deal with all that anxiety without your usual go-to's for comfort. 🤯 by the way, have you heard about this new AI-powered OCD therapy tool called 'unstuck?' when i was struggling just like you, what really helped me was this free AI OCD therapy tool called "unstuck" (unstuckmyocd.com/try) that my NOCD therapist recommended. i think it'll be especially helpful for you because it guides you through those tough moments without relying on compulsions, providing personalized step-by-step support just like an OCD therapist would. i hate when people promote stuff, but i really think it can help you because it's changed my life. lmk if you have Qs or just want to talk more! <3
Treatment - ERP Hey so basically I'm just soooo scared to do ERP. I started doing erp with one service and I couldn't cope with our first exposure which was just sitting alone for 20 minutes and accepting intrusive thoughts with no compulsions'. I found this so distressing and hard. I've been moved services and probably will be doing ERP with them but I really don't want to do it. I know it's the gold standard treatment for OCD but it scares me so much knowing I have to do it. I'm scared it will make me way more sick and at this point in my life I cannot afford to be more sick (I'm starting year 13 next month and doing my A-level exams in may) I want to trust that this will work but I'm just very scared. I'm scared that this service will be just as bad as the other one. One of my big fears that we did my hierarchy for with service 1 was around science practicals as that was the only fear that therapist 1. I'm scared that therapist 2 will focus on the same scenario (which is a scenario that I struggle A LOT with) but I can't do that, I'm not sure what my hierarchy will be this time. I can't think of any harm exposures at all but I'm sure she will be able to.
I ignore the thoughts and keep trying to do my uni work, sitting with the anxiety and not listening to the thought, why is it not going away? Is that the same as sitting with the thought? Am I doing erp on the thought by ignoring it and continuing with what I do? Im freaking out I don’t have ocd
How do you go about your life when ERP therapy is so stressful. I have harm ocd and by making me watch horror movies etc . is just making it worse. I'm really worried I'm being brainwashed into being what I dont want to be . Does this mean ERP is not for me? I also have no compulsions just pure O .
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