I have ROCD and exposures I’ve done is thinking and repeating out loud one of my intrusive thoughts as I look at a picture of my partner. I also watch romantic movies or shows as ERPS. I watch videos of couples giving advice on how you know you’re with the right person. All of that triggers me. But again your ERP tools and triggers could be totally different than mine and it’s not one size fits all. this is just telling you what I’ve done. Hope this helps :)
The best way to do it, is think about what makes you feel the worst towards your relationship or what scares you the most, and do it. Over and over. If saying out loud." I don't really love her" gets you feeling bad or panicky, say it till it bites you.
I listen to a song called true to myself by Ziggy Marley which always gets me and do something similar to tarot cards where I ask if questions like, am I lying to myself? Am I in the right relationship? Do I really love her? And regardless of the answers I get, I pick another with the same question, until the answer doesn't affect me much anymore
Have either of you looked into Michael Greenberg’s method of Rumination Focused ERP?
I have not, do tell.
There is a lot digest. He has a lot of resources on his website that I have found valuable. https://drmichaeljgreenberg.com
Go to the articles tab and you will find everything
Let me know what you think
I shall, thank you man.