Harm OCD

I acknowledge that I may or may not hurt them. Then I focus on how I'm feeling. And allow those feelings to exist and to pass.

I suggest getting a therapist and starting ERP, eventually potentially doing exercises that incorporate that person. However, what the other person said about accepting the uncertainty that you may or may not hurt them is huge. Try saying, “I’m feeling anxious because I’m afraid I might hurt ——, I can’t be 100% certain that I won’t now or sometime in the future, I accept that uncertainty and am willing to live with it.” Then sit with those uncomfortable feelings for as long as you can without compulsions. Keep repeating, and eventually the thoughts lose their power! (that’s my experience at least).

How do you accept the uncertainty that you might hurt someone you love? That is my biggest fear and what drives my anxiety. That uncertainty means it's possible, and being possible means my thoughts could be right, and I am a monster....how do you accept that.

Sometimes i say “wow clearly I care a lot about this person since that thought is so distressing!”

I have a difficult time with the “I may or may not cause them harm” thinking. U certainty is a fact of life but I still have a very difficult time with that. Lately, I’ve been just ignoring my ocd thoughts like it’s someone else talking crap and I don’t believe a word of it! I hear it but don’t pay much attention to it. It’s worked for me today anyway.

I’m sorry to hear that you’re going through this. Are you currently in therapy? If not, I would suggest contacting NOCD and getting diagnosed. That way, your can start treatment with a licensed therapist and begin the ERP process. In the interim, what I would suggest is consider exposing yourself to being around anyone who you have harm thoughts, etc. towards as an exposure. Sitting with the discomfort it may bring you, but focusing on being in the present moment with whomever you may be with at that point in time. It’s easier said than done, but it is possible and I am living proof of it. Another thing, living life with uncertainty and more importantly; accepting it, is what is most important and breaks down to. It isn’t pleasant at first (or ever), but it’s a reality everyone has to live with whether they have OCD or not. Nothing, in life is 100% certain and anything is possible at any given point in time. That’s a factual reality that once acknowledged and eventually accepted; will certainly help towards your recovery process from OCD. You’re not alone! Sending love, compassion and support while you’re suffering from the beast and battling the monster that is OCD 💌

and I usually do some mental compulsions but I recommend not doing those