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!!!
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
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!
I have contamination OCD that causes me to excessively wash my hands/clean items with disinfectant wipes. I know I just need to start with small exposures but how do I do that without spiraling? I tried a while back by just touching the outside of my dishwasher and not washing my hands after and it led to me being unable to even exist in my house. I basically lived on my couch for three weeks as it was the only 'safe' space that I had not touched with my dirty hands. I had to take a week off work to clean my house to make it somewhat liveable. I still haven't got round to cleaning everything though so things like my kitchen are still no-go zones that I don't enter. I just don't know how to start ERP without it making everything worse. Any advice would be appreciated. I am not seeing a therapist at the moment due to financial constraints.
Hi everyone. I'm feeling kinda scared because I have to wait a whole month to start ERP therapy, but I feel like I need to start doing exposures now because the longer I wait, the more anxiety I get. It just feels like the OCD monster is getting worse. One thing that helps me is asking one person about an obsession I have...asking a person that I trust, and then doing an exposure after I get the "ok" to do it. I feel like I do need 1 reassurance and then I can go ahead and do it. I know i'm not supposed to ask for reassurance at all, but i dont think you're supposed to do ERP on your own right? Does anyone have any suggestions for what to do while waiting for therapy? PS-the reason there is a wait is bc she's on vacation. After she's back we will meet regularly.
Hi guys! I’m new to the community and I’ve recently received my OCD diagnosis (tho I’ve known about it since childhood). I’ve been somewhat spiraling lately as I wait for my first ERP session (hooray!) I was just wondering if any of you guys have received ERP for existential OCD and if it was successful? My existential OCD compulsions are more so mental and have been affecting me in the sense of dream/memory flashbacks and giving me a sort of “uncanny” feeling about everything around me. Any advice is appreciated! Thank you❤️
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