Can you believe that 2022 is coming to an end? New Years always reminds me of new beginnings and new ways to improve. What is one goal that you have for ROCD in 2023? Personally, I want to improve on better implementing ERP. Sometimes I can forget to put ERP into practice and can find myself backsliding. I want to be better about being proactive! What about you? Let's make 2023 a great year for recovery!
In 2023 I'd like to get better at consistency with my ERP, learn about working towards values and executing them, and do better about both catching myself as I'm slipping towards rumination and stopping it before I go down the rabbit hole. I want to take the leap of faith and really give uncertainty a fair try, and by extension, give my relationship and also myself the best chances possible. I want to let go of the deep-rooted, almost core belief that we all fall victim to, that a little more dwelling or checking will give me definitive answers. I want to trust in the treatment and not the overthinking. - - - - - Side note - was 2022 a freaking blink to anyone else? It seems like yesterday I was reading about Betty White's passing and saying goodbye to 2021. It's been an interesting but also very fast year. Another side note- Rebecca, thank you so much for these interactive ROCD posts and questions! Your responses, the answers and stories from others, as well as the chance to reflect and write in response to your posts are all very helpful and meaningful. There is great comfort in knowing we're not alone in our ROCD battles. What is more, there is just something so nice about being helped by others and also being there for them during their tough times. Thanks for making it happen. The article I read yesterday about unhelpful advice for ROCD (from one of your comments) has made a big difference. I greatly appreciate your effort!
Could you link me to the ROCD articles and comments Rebecca shared?
Thank you, Brendan! Your goals are inspiring and I'm so very excited to see you reach them all! I especially love your goal of getting to the root belief of a little more dwelling or checking will provide you with the definitive answer. How often have I felt myself fall prey to this train of thought! I'm thrilled to hear that the article I posted the other day was helpful to you! You are exactly right - the more we can know that we are not alone in ROCD, the better off we all will be. I am blessed to be part of the NOCD community, where we can lean on one another on this recovery journey!
I want to improve on being more in the moment. Upholding my values like be closer to my boyfriend, get to know him even better. Not let ocd get in the way
Yes!! I love this goal, Ocdgal00. Being in the moment can be so difficult with OCD, but it is attainable and I love that you are ready to focus on making this happen in 2023!
This is a great one! I hope to do the same, and learn ways to conquer my religious OCD as well.
Yes! I love your goals!
I don’t have any ROCD ERPs yet. I need to do them.
Gathering ROCD ERP ideas is a great goal for 2023! Do you have a clinician that you can work with to create these exposure exercises?
Anyone have suggestions on how you schedule your ERP into your day? I find myself always finding other better things to do (avoidance) and have a hard time with self-created structure. Do you do morning, before dinner? Not sure how to plan it out if that makes sense…
@KiD7 I use a “reminders” app on my iPhone. I also recommend the “Productive” app - you can set ERP as a habit and practice turning it into one :)
I love MartynaWlodarczyk's suggestions! For me, I personally try to complete exposures at night, because I know I'm least motivated in the morning and it's going to be more of a fight. It truly is dependent on each person and learning what works best for you. The daily phone reminders have been helpful for sure!
2023 will be an amazing year
Yes! We have 365 new chances!
How would ROCD exposures work? I would like to implement that, and learn acceptance as well. My therapist isn’t really OCD trained, so it’s hard talking to her about this. I’ve tried finding one in my area and it’s like impossible.
@FunkyFred ROCD exposures are complex and vary depending on what your thoughts are. You first have to learn your skills and then create your hierarchy before doing exposures. Have you considered NOCD Zoom therapy?
@Brendan =] I have, but they don’t take my insurance and I can’t afford it.
@FunkyFred - I am sorry to hear this, Fred! I know how difficult it can be when insurance doesn't cover sessions. When I first started ERP therapy at NOCD, my insurance wasn't covered either. One thing that made therapy more affordable was NOCD's interest-free payment plan. Are you familiar with this plan?
@ I’m not, can you explain more?
@FunkyFred - Absolutely! NOCD offers a payment plan of $95 USD/week, which is charged on Fridays. While it doesn't reduce the cost of your therapy sessions, it does allow you to pay off your balance over time, while still getting connected with therapy right away. So instead of paying $170 after each session, you would be paying $95 every Friday until your balance is paid off, without incurring any type of interest!
@ Thanks so much!
I hope to be rid of my rocd and find my truth and happiness, whether it's in my current relationship or not!
I love your goal of finding truth and happiness, whether in this relationship or not! That is a great place of acknowledging the uncertainty and acceptance! May I ask, are you currently working with an ERP specialist to help you in reducing your ROCD symptoms?
One goal I have for ROCD in 2023 is to decrease rumination by catching myself when I'm ruminating & engage in valued activities instead of just sitting there being in my head.
That is such a great goal for this year, you.are.enough! Rumination is so sneaky and I imagine that decreasing this compulsion will free up your time to allow you to focus on hobbies and valued actives! May I ask, are you currently working with an OCD specialist? They are extremely helpful in teaching you how to sit with the uncertainty, acknowledge the thoughts, but not fall into rumination or potentially avoid rumination by substituting another activity that could become a compulsion.
Same here. I want to be more diligent about working on getting better by implementing more ERP. Happy New Year to everyone. Keep up the good fight against O.C.D.
Happy New Year, Charlie! I love to hear your goal of being more diligent in applying ERP and getting better. You can do this!
I am totally stealing your goal Rebecca!-- I have to force myself to do my ERP exposure homework on my "good days", when I have no OCD flare-ups at all. It took me a few weeks to accept that in order to conquer my OCD I had to practice facing/confronting my OCD daily. It just seemed so bizarre to me that ERP requires me to trigger my anxiety ON PURPOSE, but now I understand why this is effective-- it basically makes me "comfortable being uncomfortable" so when random OCD flare-ups arise (and do they ever!) I can go about my day uninterrupted. On this note, I also need to come up with better exposures. I have a difficult time replicating the anxiety a real OCD flare-up triggers with my exposures. Finally, I will continue to fight my main compulsion-- information seeking. I can't seem to fully stop myself from asking my boyfriend unnecessary prying & borderline accusatory questions when I have an ROCD flare-up. I've reduced the amount of questions I ask him significantly and catch myself after I ask the first one or two ("Silvia, stop", I tell myself). So I'm getting there, slowly but surely.
I agree, Aivlissa and this has definitely been a long standing struggle for me too! Why would we want to trigger ourselves on purpose?! I'm so glad you are seeing the reasons firsthand in those moments of random flare-ups where you are reminded that because of practice, you are equipped and can go about your day! I love all your goals for 2023 and cannot wait to see how you implement ERP and reduce your information seeking. It gives me chills to think of how much more freedom will be added to your life as you continue to work on your recovery!
My goal is to have my ERP tasks organized and planned. :)
Such a great goal for 2023, MartynaWlodarczyk! I have found that when ERP is written down or planned out, I have a much higher likelihood of practicing! What about you?
@ I’ll just give it a try and see how it’s working out! I am looking forward to observing and discussing the results with my therapist ☺️
@MartynaWlodarczyk - That sounds like a great idea!
My rOCD does involve my wife to abut but also greatly involves just the people in general around me and how I relate to them. I’m working a job now that requires me to interact with customers regularly and it has been a great exposure experience and it also helps me see my compulsive thinking rise up in the moment so I can use my techniques to manage it
Thank you so much for sharing, MBlokzyl! I love how you are taking your job and instead of focusing on the potential negatives or triggers, you are turning it around and saying "this is a great exposure!" Honestly, it is inspiring and really shows your dedication to recovery and putting ERP into practice wherever you are. Keep up the amazing work in 2023!
Hi Friends! As we all get closer to the New Year, I would love to hear your goals for 2021 with regard to your OCD. My goal is to continue catching and labeling my OCD thoughts as to prevent acting upon them with compulsions.
In the thick of the holidays, we understand what a triggering time this can be for Relationship OCD. It's hard not to notice all those people on social media getting engaged and not ruminate on the "what ifs" and fears of our friends and relationships. I would love to know how your ROCD is doing this time of year? Do you have any tips you've found to be helpful as you prepare for this season?
Hi Friends! Today I have spent some time looking back over the past 3 years since finding NOCD therapy. When I first started ERP, I honestly didn't think recovery was possible, but I was willing to do anything to save my relationship. As I started to gain ground with ERP, I gave myself permission to think about what I would want recovery to look like. Personally, I wanted to get to a place where I didn't feel the need to question my S.O's love for me. I wrote these exact words: "While there are no relationship guarantees, this doesn't mean you shouldn't try or remain in constant fear that it will end. I want to enjoy each day to the best of my ability and not shy away from giving and receiving love. I will sit with the uncomfortable thoughts until they pass" While not perfect, I have seen these goals come to fruition. I would love to hear what you wish recovery would look like for you? Or for those there, what does recovery look like to you?
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