I can't afford therapy, and it's so exhausting having to wash my hands for 30 mins cause I feel like everything around me is disgusting. Ignoring it or forcing myself to touch something I feel might be dirty only works for so long and idk what else to do
I feel you. I have to wash my hands a few times even after i already cleaned something. For example i just showered and wiped down all my electronic devices and remotes and doorknobs with alcohol multiple times before i got into bed and even so i feel like i need to wash my hands after touching them. I hate this.
And yeah i know what you mean. If im not home i can handle it better but once i get home i cant touch anything.
Fr it feels like I have to walk on eggshells in my own house sometimes
It only works for so long because you end up doing compulsions - you're not living with the discomfort that not doing them is bringing. It has to be consistent, and you have to do more than just exposures without clear goals in mind - OCD treatment takes a lot of effort, and it's hard. It's hard to have to maintain it, it's hard to do, and that's why a lot of us struggle even when we're doing it. But if you can't get a therapist, you have to invest yourself - if a trigger isn't triggering you anymore, move onto a harder trigger; if you start doing compulsions, go back to the original trigger and keep doing exposures. Try an ERP / CBT workbook, there's a lot of highly recommended ones online. Get one and go through it. 🤷♀️ It won't be the solution but it'll help a bit, if nothing else.
I feel your pain. How much ever told by others, you are the one going thru the suffering. Washing multiple times and checking only reinforces the cycle of obsession- compulsion. You have to break the cycle yourself. You can do it. Step back and observe the obsession and visualize you not doing the compulsion. You will be in a different space. Remember 4 Rs Relabel an obsession as it is. Just a thought - not reality. Reattribute that this is a chemical imbalance in a part of your brain; not your fault. Refocus on another useful thought or action. Distract yourself from OCD distraction. Revalue life - there is more in life than Ocd suffering and relief. 4Rs is from one of the self help books I read in the past. If you totally cannot resist the compulsion, then try other methods. Shorten, slow down, change the compulsion and promise yourself not to repeat it for a set period of time. Initially the next hour, then next day, week, and so on. May have to keep a log and self monitor. This was hard for me, but I broke it the hard way. Hope this helps.
How do you resist compulsions?
The hardest thing about ocd treatment is to stop doing the compulsions. I have "pure O" and I do alot of mental compulsions and I've been doing them for a long time and I got used to them. I don't even need to do anything or expose myself to anything to trigger my anxiety. The thought can just pop in my head and I start getting anxious. I know I shouldn't be giving them attention or engaging in them but sometimes I feel it's too hard and I just can't resist. Can anyone give me any helpful advice?
My therapist is getting on top of the way I wash my hands. Its really challenging. I am struggling with bad contamination OCD. It really takes up so much brain space. I would love to hear from other people how their journey is going.
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