I'm starting to work on exposure and I find it frustrating. For context, I check my email constantly. So much so, it is my top used app on my phone. My therapist wants me to think about checking it but not check it. This sounds so simple yet my anxiety and discomfort gets so great I can't do it. It's so frustrating!
Do you have checking windows? Like a certain time when you can check? I found found it helpful to have a certain window. So for me it’s googling, and I found it helpful to think about it without googling, and telling myself that if it still felt really important to check a bit later I could do it during my “window”. Then of course the next step was not to use the window at all.
Interesting. I might have to try this
Starting exposures might seem extremely difficult and frustrating at first cause you are learning to challenge your OCD while you sit with the anxiety it provokes. I understand the obsessions and compulsions you have in regards to the email checking. Maybe you could try downloading an app that blocks specific apps from your phone during a limited time that you can set. That way you avoid engaging your compulsions by specific periods of time, starting with 5 minutes, 10 minutes, and more as you move forward. Remember to establish goals with your exposures, so you can work towards them. Reward yourself when you achieve them, and be compassionate as well when you don't. Try to reach out as well to one of our support groups, they are related to these and you can receive more helpful advice. Keep up the good work!!
The idea here is to let the thought come "I need to check my email" let it be there and do nothing with it- passively accept it being there and you don't need to do anything to get rid of the thought or feelings- you will feel uncomfortable and anxious because you are not checking but it will pass on its own- you are retraining your brain that there is no real danger and over time, with practice you will become less and less anxious and more tolerable of the discomfort.https://youtu.be/VYht-guymF4
I’m having a really hard time doing any exposures whatsoever. Does anyone have any tips? I have been living with ROCD for 20+ years and only recently got diagnosed and seeing a therapist - so my rituals are pretty deeply ingrained. I see how bad it’s screwing up my life but I feel powerless to stop myself.
Obsession or compulsion? I'm getting so confused. So normally something scary pops into my head and I start thinking about it. And I pull in other things, related things, or make it a lot worse than it it. I can think myself to the point of a panic attack. I thought this was a compulsion, because I can do it for hours and if I'm interrupted I have to start over. But I stop doing it because it does me no good and brings me to panic levels of anxiety. I'm really confused now because I'm starting ERP and the goal of exposure is to get myself really anxious. Well googling and ruminating is what makes me really anxious..... but it's also what I do for hours and can't stop... so.... what do I do? If I obsess and google to the point of a panic attack to "expose" myself then what? I would still just google and obsess. ? If I have the initial thought and just don't ruminate it just goes away and I'm no longer anxious. And that seems way too easy. I can't be doing this right.
Hi guys! Was wanting some tips on ERP. I am just getting started & trying to read articles about being codependent, happy engagement stories but my mind when I try to sit with “maybe I am, maybe I’m not. Life is uncertain.” Will come up with more rabbit hole thoughts of I’m crazy have every mental illness out there etc. does anyone have tips for experiencing all day anxiety/panic attacks & fear of doing an exposure wrong? I am scared I won’t get better bc I’m not doing it right.
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