I just did my first exposure session today. I’ve been in ocd therapy for a few months learning response prevention. I did okay and didn’t feel as overwhelmed as I thought I would. A little nervous about it getting worse throughout the week. I have to do it every day now at home and that feels scary. Anyway- any tips for surviving the first week of exposures?
Congrats on your hard work! I have an “OCD jar” that reserve for pieces of paper with my victories written on them. When I have a win I write it down and put it in the jar!
@JennKillsOCD3 This is great! Thank you!!!
Give yourself time limits, if doing your exposure causes a lot of anxiety this may help:) Also remember that progress is never linear. You may be over a compulsion, and fall right back into it. The important thing is to keep exposing yourself to it! You got this!
Great job today. I’m proud of you. I vividly remember my first week of exposure therapy starting “easy” and throwing something in the bathroom trash 12 years ago. I wish I would have recorded my progress in a journal back then. Unfortunately controlled by my ocd, I wouldn’t allow myself to start recording until years later. I love looking through these notes now, looking back at the progress I have made and the coping skills I have acquired. They also forced me to push myself harder. Even when my ocd consumed every minute of my day, I always told myself that I know I can “ beat “ this, but I didn’t know how. so I would pray and pray as if my OCD would just disappear one morning. It won’t. The only way I got my life back from my ocd was by putting in the work and fighting it back. When your demons enter your head right as you get comfortable, say effuocd, and fight. You got this.
@Bryan Robynson Thank you for your encouragement!!! You’ve inspired me to journal my progress too