How To Deal With Intrusive Urges

It's so so tough. How do you just leave it at that? It's so hard to stop ruminating. My brain is spinning a million miles a minute before I can even catch it.

@Tommygdawg It takes practice. Unfortunately simple doesn’t mean easy in this context. Practicing on lower level triggers is the best way to start.

@Wes01 - Any tips on what to do when you're in the middle of a very high level anxiety/panic episode?

@Tommygdawg If it’s a true panic episode, I have medication that can pull me out of it as a last ditch attempt. I would talk to a psychiatrist about that, because a full panic attack is not the best time to practice response prevention. During an 8/9 on the SUDS scale I have to mindfully engage with what is triggering me. It’s not remotely easy but I can get through a 9, at least briefly. Recognizing that I am uncomfortable, and being uncomfortable is okay, and in fact the longer I can stick with this uncomfortableness the better I’ll be in the long term, is what gets me through. Also the SOS feature on this app helps me in situations where I’m stuck ruminating. You’re very uncomfortable right now, but you’re strong enough to get through it.

@Wes01 - Thanks, Wes. The hardest part is that, as a harm OCD sufferer, I've never really cared about me and if I can get through it. Me sitting with the discomfort feels like I'm putting my loved ones at risk, and that's probably the most triggering part of it. It's so incredibly frustrating. I'm okay risking that I won't be fine, but I'm not okay risking that they might not be.

@Tommygdawg I empathize with that entirely. Ultimately speaking though you are going to have to get to a point where you accept the uncertainty that you *could* go do those things. It’s extremely difficult, and it feels wrong, but it is effective. The important thing to remember is that Harm OCD creates ego-dystonic intrusive thoughts. It literally takes what you care about most and uses it against you. Once you can recognize it for the trick that it is, it loses its luster and it’s easier to brush it off like a schoolyard bully and less like there is an actual threat.

@Wes01 - You're entirely right. And I KNOW this, but I forgot how real it can feel. I thought I was there, but man this episode this week is a tough one. It's somehow worse when you've gone a spell without the extreme anxiety. I appreciate you going back and forth with me on these comments tonight.

@Tommygdawg Anytime. Sorry you’re struggling with this. I only recently (mostly) kicked my harm theme. You’ll get through this!

@Wes01 - Congrats, seriously. I'm so happy to hear that. You've made a huge accomplishment.