ERP is just... Not working

"... trying to figure out what's a compulsion, what's OCD, what's not..." That's what we are not supposed to do, analyzing... My therapist told me to say - Maybe, maybe, maybe - to my OCD, no matter what it threw at me...

You should tell your therapist so they can work with you.

It is so incredibly hard. It took me weeks to figure out how it actually works… what to remember, what to say to myself, what not to say. It gets harder before it gets better. But it will get better. I didnt even see my progress and then one day I was like hey… look what I just did!! Baby steps. Don’t give up. I had to concentrate on one thing instead of trying to fix all of it at once. It was too much. And I still have bad days, but I get thru them a little easier. Go at your pace. Good luck my friend.

Same here…

Hi! Sorry to hear you're having a hard time with ERP. Have you discussed this with your NOCD therapist? They should be able to help you approach ERP. Maybe your hierarchy needs to be adjusted. It's possible that the exposures you're working on are just too difficult right now. For example, if someone's theme is hit and run. Watching a video about car accidents might be too difficult to do. So the ERP might just be to write out the word "car accident." And if that's too hard, you can write the letters "CA." ERP can be done in baby steps. Definitely bring this up with your therapist at your next session! I wish you the best!