I’m new to all this..... I’ve never had some of the thoughts I have up until the last year but looking back I’ve always had OCD just in different forms. The thoughts make my anxiety go through the roof. I’m afraid I will act On The thoughts even though I’ve never done so.... How do you get through this? I’m seeing a psychologist... Sometimes I get feel like I want to give up even though that’s not an option.

Psychologist is super helpful, meds are also good as well helps lessen the symptoms. But you must continue to do cbt or erp to get better, meds are a control but not a solution if that makes sense. Like if you decided to stop taking them it would pop right back up without therapy techniques and even then ocd is chronic so it doesn’t go away but the more tools you learn to manage it and attack it the better. I’ve found detaching yourself from your thought that upsets you can be helpful.

I’m not currently on any meds and would like to avoid them if I can. How do you detach yourself from your thoughts?

What is exacerbating the anxiety is your reaction to your thoughts. You think something, bells go off your body goes into overdrive and you break that thought apart piece my piece or push it away or argue with it... I think it’s helpful to acknowledge the thought, simply label it (let’s say you have a theme of a fear, then label that), do not dive in, do not judge it. Notice the thought and then consciously try to let it go. Allow yourself to have the thought. No thought as good or bad. You can’t control your thoughts.. but you can control your reaction to your thought. The more you become alarmed by it the body remembers that response and it causes pattern of thinking. But what if you broke that pattern? The idea is that you become bored or disinterested in that thought, you don’t allow it to mean something anymore you just observe it as it is. A therapist said once: you can’t be bored and scared at the same time. And that is how you trick you brain or at least the idea of how it should work. Easier said than done... I like to imagine a ship setting sail and just drifting across the ocean whatever thought is bothering me that is printing or labeled on the sail, then I imagine the sail boat drifting away. I’m not attaching a meaning to the label or judging it or diving in, I’m simply just giving it a label. This also helps in recognizing your ocd when it’s happening because most people have themes so once you catch yourself with similar labels then you can see a pattern occurring.

There is an app called Calm, it has a subsection called anxiety. These are guided meditations, but they discuss noting thoughts and various other techniques. Essentially your brain gets stuck on a loop and goes through whatever synapses pattern that is engrained the most, the idea with mindfulness and other therapy techniques like cbt and epr is to break that pattern of thinking by shifting your perspective and reaction. Remember that facts are facts, and anything beyond that are just stories we tell our selves... Don’t let this ocd scare you, you can do it. I understand your desire to not take medication I’ve been like that on and off for various years. Lately I’ve been off for a year and resistant though might go back on it. I prefer things natural and learning to manage without medication but I think it just depends on your quality of life as to what you decide. Personally for me I’ve noticed it getting worse since a few big transitions in my life. I think you should do what works best for you, cbt and epr and the leading techniques. Meds just help maintain. Also I read something about milk thistle being really effective but I couldn’t find much evidence to back that claim up. I’m sure there are different things out there. I’ve also tried acupuncture and I found that to be helpful in the short term.

I’ve been feeling the same way. You have to take it day by day. Unfortunately, it’s not something you can control over night. Intrusive thoughts are the worse, but as long as you know you’d never act upon those thoughts then you’re taking a step in the right direction. Within time you’ll start seeing changes! Therapy is a great start, and I’d suggest seeing your doctor to talk about starting medication, if you’re comfortable with that. Another great outlet is Support Groups! I have an OCD Support Group that has sessions the first Wednesday of every month. Talking to others face to face who struggle with the same illness will help you feel less alone during this journey. Wishing you the best! :)