Erp for insomnia ?

I have, alongside my other OCD themes, an intense fear of insomnia. Although this has been improving somewhat — partly thanks to medication and The sleep school on YouTube — I still find myself ruminating about it throughout the day when I have something important the next day, I get stuck in the fear that everything will be ruined — for both myself and others — because my mind is so preoccupied with sleep. + a fear of depression coming back. It honestly feels like a form of sleep OCD. I'm not sure if that’s an official thing, but that’s how it feels to me. A form of erp is the idea of befriending wakefulness. That works great tbh. Things like sleep hygiene, meditation, etc. — tend to backfire because my OCD latches onto them and becomes too obsessive about “doing them right.” I’m genuinely wondering whether ERP — for example in the form of a worst-case-scenario audio loop (imaginal exposure) — could be helpful in this case. I’m hesitant to start unless I know it can actually help. Is there anyone who has experience with this or thoughts about it? I’m not looking for reassurance or tips to fall asleep — only for ideas on how ERP might be applied in this situation.

Gmoki

Date posted: 11w

Hi!! Yes, I know exactly what you’re talking about. Sleep and ocd don’t mesh the best haha. I’m so sorry you’re experiencing this, I know exactly how frustrating it is. I’m still learning how to fix it myself. If you ever need to talk to someone about it, I am here. As for your loop tape question- yes!! Totally go for it. I use loop tapes currently and they have been amazing for exposure. I listen to my loop tape on repeat until my anxiety levels go down, or are at least half the number I started with. I rlly hope this helps. Pls keep us updated!!

baukje

Date posted: 11w

@Gmoki Thank youuu!! ♡ I did try it! I also use them regularly for other obsessions. But I have meta-OCD too, so I’m constantly doubting whether I’m doing it right 😂 I use loop tapes for that as well. But every time I work through one, a new thing pops up to get anxious and obsessive about. Now it is because I have fun things planned tomorrow and the day after. So I am worried I can’t sleep and every catastrophic consequense 🥹 How are you doing?

Gmoki

Date posted: 11w

@baukje Omg yes ofc, anytime and yay!! Good on you for at least trying :) celebrate that small win!! Haha I never knew meta ocd existed, now I’m intrigued. I totally know what you mean about doing the loop tape correctly 😂my issue is I’ll listen to it then get anxiety because I hate the way I sound then I’ll want to re-record it. I’ll even laugh sometimes mid erp therapy session because I’m so embarassed about my therapist hearing me LOL. Anyway though, all this is to say that I totally understand you !! You are NOT alone haha. Ugh, I’m so sorry. It sounds like your ocd is trying to take the drivers seat here. It thinks that by making you afraid of the fun activities coming up, you’ll be protected. It’s really about just sitting with the uncertainty of situations. Maybe x y z could happen, but maybe not! OCD hates uncertainty because it doesn’t give the answers it’s looking for. At first, I honestly HATED when I’d be told to sit in uncertainty, because it scared me/made me uncomfortable. As time when on, ERP has made me grow so much and improve my ocd symptoms. I’m not sure if you’re currently doing erp, but I totally reccomend it:) I’d say if you just do the things you have planned and you get these anxious thoughts throughout, try meeting them with a response prevention phrase. Also, try not to fight your thoughts, accept them passing by like clouds and let them just be. Thoughts are not facts! It’s so much easier said than done, but it’s helped me immensely. I’m always here to talk if it helps too :)

Gmoki

Date posted: 11w

@baukje Omg, I’m so sorry I noticed I totally forgot to answer ur last question. I’m sorry my response was so long LMAO but I am ok, thank you for asking :) it’s been hectic haha, ocd has been kind of kicking me lately BUT I need to learn to manage it for the sake of myself/my future. It’s so hard being a student w ocd/adhd/executive dysfunction function🥹oh lord

baukje

Date posted: 11w

@Gmoki Sorry for the late reply. After deciding yesterday not to overthink everything anymore, I took a little break from the NOCD app. Thank you for your sweet and thoughtful message. OCD is definitely a big part of my life at the moment. But I have an intake appointment with a specialist in my country in two weeks. Hopefully it will be helpful 🥲 I actually did some ERP yesterday for my insomnia-related anxiety. But unfortunately, I still ended up taking a sleeping pill last night because I was so nervous about today. That always feels like a bit of a failure. But I’m going to try and focus on the day ahead. I’m glad to hear you're doing okay 🤗 It must be really challenging to deal with all of that 🥺

anxietypoops

Date posted: 22w

The RP in ERP

Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.

iLounge21

Date posted: 15w

ERP for Existential OCD?

Been struggling with existential OCD lately. Very hard to describe the thoughts/feelings, but it is a constant feeling of being stuck in my head. Like what is consciousness and where do I think from? Like I think it’s OCD, maybe it is maybe it isn’t. But if it is, what would be good ERP exercises? Just existing (lol)? And what would be my response prevention? I’m not even sure what mental compulsions I may be doing.

Existential OCD

TrustGod24

Date posted: 12w

ERP

I’m thinking about doing erp but my ocd is so severe the thought of accepting my fears happening to me makes me sick to my stomach. I also believe in the power of my words and saying I accept this Bad thing will attract it into my life. I’m not sure what I should do🥲

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Erp for insomnia ?

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