Hi community, so I have a question. I’m treating OCD by myself, and I’m currently don’t giving my thoughts an importance that they don’t deserve while focusing on the present and avoiding compulssions. But when it comes to the term “exposures” by itself, does that means that I have to look for a quiet place and sit with my anxiety until is gone?, or an exposure can be done just by walking in the street and just making fun of my thoughts. Or are both different but useful techniches?

Many of my members do them at anytime! School, yup! donut shop, done! Exposures with response prevention is meant to be done through out your life whenever things come up. Having said that, at first while practicing the skill of ERP, many people find it necessary to practice in a way they can focus on the learning enough to gain the skill. once it feels you have it down, ideal is to do it whenever and wherever 😁

I like to think of erp in two ways: “formal erp” where you might sit down and a purposely expose yourself by, for example, writing an imaginal (worst case scenario) script. And there are what I call “lifestyle erp” where you might continue on with your mall trip even though you might harm someone (for example). I always say - the best erp you can do is to live your life despite your fears. Intrusive thoughts are like background music. The goal is to allow the music to play while you continue on with your day. You don’t want to stop your day to try to change / stop the song. I hope this helps!

Great question and great responses. In general, an exposure entails confronting whatever makes you anxious, without mentally or physically disengaging. As stated by other therapists, this could be something you purposefully seek out or just encounter. Basically, as long as you are confronting your anxiety (either a physical stimulus or even a thought that comes into your head), and "staying" with the anxiety until your anxiety comes down by half or more, you are doing the basics of exposures.

Thank you, all of these comments have been so great to hear these days ( I kinda relapsed ), I’m currently dealing with ROCD and guilt and the urge to confess things that might felt wrong towards my partner. Not giving on the confessions is hard but your support really make people’s day better.