Does anyone feel like they are pressured to do intentional ERP, even though they’ve learned many tools to progress? I feel like there’s this pressure layer on heavy that we can’t fully get better without intentional ERP. I don’t think that’s fair.
Hi! I can see where you're coming from with this. I would get curious with yourself about why there's any hesitancy or avoidance or reluctance on your end to do the intentional exposure work. Do you feel like they're still really scary to do it on your own and in a way where you're leaning into the anxiety? If so, I think this is an exposure within an exposure - the act of doing the exposure in and of itself is anxiety provoking therefore all the more reason for you to be doing it. Research shows that 80-90% of treatment gains specifically with ERP happen outside of session. There are lots of reasons for this, but mainly it's because your brain needs to generalize. This means that you can't just do exposures in the therapy session or on the computer or when things come up naturally. It's just not enough. Your brain is going to fight really hard, REALLY HARD, to keep you "safe" at any cost - even if it means you not being able to live life within your values. So that means you will have to work just as hard if not harder to make sure that you are continuing to maintain the territory over your brain/values and not letting the OCD take hold. I can see how it seems unfair or not ideal to need to do exposures outside of session but your therapist seems to be giving you all the right recommendations here. I absolutely would want and recommend, if not require, my members to do ERP outside of session because that's what the literature says is the most helpful for them in getting better. I hope this helps.
I think there are certain things that need to build up to ERP and be established prior to leaning in to the uncertainty- like working on making your l theme /fears irrelevant- stole that from Dr. Reid Wilson. But I’d actually like to establish exposures WITH my therapist and first do them in session and look at it like practicing how to stand up to OCD. I know the way I look at it like “practice” will help. But I haven’t really done any in session and so I know I don’t feel comfortable doing them on my own. My therapist says well which exposures do you feel comfortable with then? Well idk, it’s something I think he should help me come up with ideas. But the main issues I’m dealing with is just the compulsions / the need to figure it out and it taking be back to the beginning “to be sure” …. I just dont want to feel the pressure of if you don’t do ERP you won’t get better. Honestly, I get the stats, but everyone responds to things differently. I have overcome many other obsessions not doing ERP. I’ve just moved on from them. ACT is helpful and so is mindfulness, but also knowing I have the choice where I put my attention choosing not to think more about it. I’m not saying I’ll never try ERP, but maybe I just need the right ERP and someone to help me practice it.
@Can and will🌻 I am doing my best to do ERP outside of session, just not intentional… yet.
Hello! Intentional ERP can definitely speed up the process of recovering. Since you are intentionally triggering yourself you provide yourself with more chances to practice ERP. Instead of waiting for things to pop up during the day you can plan these ERP sessions out. This can help you prepare for them and not get caught off surprise. If doing intentional ERP is too scary at first, try starting off small with a smaller exposure. Then build on this progress and keep moving onto harder exposures. This will help build your stamina and confidence. You got this!
I’ve noticed that I’m somewhat happier also ignoring my thoughts than I am instead of doing compulsions (I’m sick and tired of being sick and tired atp) but I’ve heard you’re technically supposed to do erp rather than pushing under the rug. But idk if I have a thought I just refuse to think about it again and im fine even if I want to do compulsions
So you got to ask me anything… Now I’d like to ask you something! I’ve heard from Members that they were so scared coming to their first ERP session. They were terrified that I would think they were crazy, that I would tell them their worst fears were true. That I would confirm they are some form of a terrible person or have them hauled off to prison for their thoughts. I’ve also had Members share how they’re very scared to begin ERP treatment because they’ve researched enough to know it means facing the fear, without the compulsions that have kept them feeling safe (but not really safe) this entire time. They struggled to see how they could be capable of doing this, while simultaneously acknowledging that they did not want to live like this anymore. If you have had your first session, what were your thoughts before? Did you have any hesitations or fears going into it? How did it turn out? If you haven’t yet begun to work with an ERP specialist, what is holding you back?
Can I hear some examples of specific parts of ERP that has helped you? I've been doing talk therapy for a few years and the major issue I have with it is that I already have analyzed all of my problems from every angle, so I'm kind of just sitting there yapping about it for an hour. I need solutions and things that make me feel better.
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