Stick to the planned exposures

Do you feel like your not doing enough in your exposures? Maybe you get a trigger that really scares you and you feel like you need to lean in and go further into that as an exposure otherwise your OCD will get worse. That is your OCD talking. Trust me, stick to the exposures that you have been assigned with your therapist and try new ones with them so they can help you through. I overdid and exposure last week and scared myself really bad and it sent me into a spiral. My therapist was super understanding and helped me realize I don't have to tackle my worst fears all at once, it takes time. Do you start training for a marathon by running 20 miles, or maybe just 1 first? If your OCD tells you that you aren't doing enough, tell it to shut up and you're coming for it eventually.

Anonymous

Date posted: 3y ago

Def bookmarking this post. I haven’t started therapy-led ERP yet (new to NOCD and there’s no other resources in my area) but my brain tells me all the time when I’m triggered, “Now trigger yourself more!! You’re bad if you don’t want to be doing exposures, they’re supposed to help!!” And it gives me even more anxiety. Thank you for sharing.

EllieH95

Date posted: 23w ago

How do you do ERP without spiraling?

I have contamination OCD that causes me to excessively wash my hands/clean items with disinfectant wipes. I know I just need to start with small exposures but how do I do that without spiraling? I tried a while back by just touching the outside of my dishwasher and not washing my hands after and it led to me being unable to even exist in my house. I basically lived on my couch for three weeks as it was the only 'safe' space that I had not touched with my dirty hands. I had to take a week off work to clean my house to make it somewhat liveable. I still haven't got round to cleaning everything though so things like my kitchen are still no-go zones that I don't enter. I just don't know how to start ERP without it making everything worse. Any advice would be appreciated. I am not seeing a therapist at the moment due to financial constraints.

Contamination OCD

Josh M

Date posted: 22w ago

Winners

Those of you who have overcome at least a bit, if not all, of your OCD. When you went through the CBT and ERP, did it feel like the end of the world? And how did you face the fact that your fears and uncertainties might actually come to life?

Freddy327

Date posted: 19w ago

Waiting for therapy

Hi everyone. I'm feeling kinda scared because I have to wait a whole month to start ERP therapy, but I feel like I need to start doing exposures now because the longer I wait, the more anxiety I get. It just feels like the OCD monster is getting worse. One thing that helps me is asking one person about an obsession I have...asking a person that I trust, and then doing an exposure after I get the "ok" to do it. I feel like I do need 1 reassurance and then I can go ahead and do it. I know i'm not supposed to ask for reassurance at all, but i dont think you're supposed to do ERP on your own right? Does anyone have any suggestions for what to do while waiting for therapy? PS-the reason there is a wait is bc she's on vacation. After she's back we will meet regularly.

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Stick to the planned exposures

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