Seeking free online ERP resources for worsening contamination OCD.

I understand the struggle you speak of in dealing with OCD. As for help there is some good resources out there. NOCD YouTube has a lot of helpful things. The International Foundation has a YouTube with a lot of helps. Also The OCD Stories Podcast from England. Testimonies of people who battle with OCD. One thing that helps me is to know OCD has only one weapon - and that is doubt. No matter the “sub type” it is just about doubt. OCD always has one more “what if”. Like - Did I hit someone with my car? - Did I insult them by what I said? etc. Believe me I fully understand your struggle. It take work. OCD won’t go away on its own it will only take more and more. I didn’t know it but I had OCD since at least my 20’s I am 62 now and it was only when I decided enough. I have shed tears and sweat from the anxiety of saying “No” to OCD. I know you can say “No” to OCD. I am not a therapist but I know what the battle is like. You are not alone. The only difference between me and you is what triggers us. You can say “No” to OCD 👍.

I am sorry you are having a difficult time. Nathan Peterson has a lot of videos on YouTube as others have said. Here is a simple plan that you could try to implement to help you practice erp When the intrusive thought comes in, try and sit with the anxiety without doing compulsions- however - at first - this may seem too difficult. So try and delay the compulsion - by 30 seconds, a minute, whatever feels right for you. And each time you have a compulsive thought - try to extend the delay time - even if it is only 5 second because - and this is important - even that 5 seconds is training your brain that you are less concerned. And over time build up the delay time - as you feel comfortable because it will be more manageable for you to sit with the anxiety if you don’t set unrealistic goals. Most importantly - ALWAYS be compassionate with yourself. This is hard work and sometimes we will compulse - all of us - and that is not bad or good - it is human. When you compulse dust yourself off and continue on your mission. I hope this helps you. And congratulations 🎉 on beating cancer. You have this and we are all here for you - after all we are in this together.

And you can do it. If you need clarification on specifics you can always reach out here once you have the basics down.

Start with Reid Wilson’s The Noise in Your Head YouTubes as an introduction to how to fight OCD - they are short. His anxieties.com website has a lot of free ERP information/ advice. Shala Nicely’s website has some great ERP blogs.

I second the recommendation of Nathan Peterson’s channel. I’d also add that Jenna Overbaugh has lots of incredible content for practicing ERP on your own, including long-form workshops and a $5/month subscriber option on Instagram. I highly recommend her work, it’s helped me maintain my ERP progress so much! https://jennaoverbaughlpc.com Know that we are also here to support you whenever you need, you are not alone!

You’re welcome 👍.

I plan to start watching these vids and trying to get things in order. Thank you all. 🤞🏻