I just started Exposure and Response prevention teraphy due to my OCD getting worsed as time pass by and I would like to ask question to someone who has gone throught his process already.
What can I answer?
Have you gone through ERP therapy?
Yes. I had one round of OCD that ERP and meds resolved. I was unmediated and fine for a number of years. A number of life stressors and hormonal shifts started another round of OCD - I waited way too long to do enough ERP and got really bad. I am struggling with my core fear but most of my contamination fears and other subtypes are under control. I do ERP everyday. It is hard but worth it.
As an example for thoughts - instead of worrying about whether I would still be in the restroom when the cleaners came today - what I did last night and this morning was to accepted the uncertainty of the situation- that I might or might not be in the restroom so they might not be able to clean that part of the house. So instead of planning or stressing I accept that it may or may not happen - when I did that OCD wasn’t effective at getting me to worry. (We can afford housekeeping twice a month because we live in a townhome.) In terms of contamination it’s a matter of touching something I am afraid is contaminated and accepting that risk by leaving my hand on that thing until my anxiety goes down - knowing that I will not do anything to clean off the contamination and then touching other stuff afterwards. Either way it’s baby steps - you start with the least scary thing and gradually work your way up once you are able to conquer the least scary fears. It’s hard but empowering. It works. You dan do it too. And the therapist works with you so you are not alone.
@Erin P Thank you so much!!
@Jorge36 I started my therapy of ERP this week. I struggle alot when I have to do bowel movements. Because I clean too much and I always feel like Im not clean enough. So last time I didt do some of my rituals and since then I have been feeling so dirty. And the thoughts has not gone away.
@Jorge36 Me too - bowel movements are my big core issue. That’s great that you were able to do less rituals. Here’s a link to explain how to deal with the thoughts: https://www.shalanicely.com/aha-moments/erp-scripting-for-ocd/ You would use this method with “maybe I am still contaminated from my bowel movement, maybe not”. If it’s still just too much talk to your therapist about whether you have cut back to far on your rituals or if you are doing the right amount. Your therapist will have you do exposures to help you become less afraid of being contaminated. I used to be unable to even pee in public restrooms sit to my issues with poop. This is no longer an issue. But my rituals still are- but I’m working my way down on them. You can do it too.
@Erin P Is nice to find someone I can relate too 🙂
@Jorge36 Yes. It helps.
@Erin P How okd are you?
@Jorge36 Restroom routine is hours but all my other subtypes and other contamination issues are doing well.
Hey there
Did you gotten worst when you started the therapy?
No - I got better. ERP will make you anxious but you’re anxious anyway. The thing is the anxiety does go down with acceptance and sitting with it which fights the OCD instead of with compulsions or obsessions which feeds the OCD.
When you say acceptance how do you implement that in your thought process?
So you got to ask me anything… Now I’d like to ask you something! I’ve heard from Members that they were so scared coming to their first ERP session. They were terrified that I would think they were crazy, that I would tell them their worst fears were true. That I would confirm they are some form of a terrible person or have them hauled off to prison for their thoughts. I’ve also had Members share how they’re very scared to begin ERP treatment because they’ve researched enough to know it means facing the fear, without the compulsions that have kept them feeling safe (but not really safe) this entire time. They struggled to see how they could be capable of doing this, while simultaneously acknowledging that they did not want to live like this anymore. If you have had your first session, what were your thoughts before? Did you have any hesitations or fears going into it? How did it turn out? If you haven’t yet begun to work with an ERP specialist, what is holding you back?
Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.
Is there a therapist or a specialist on here that I can briefly chat with? Or maybe an OCD conqueror who’s very familiar with the disorder? I need an experienced person to talk to me so bad. I just really wanna talk to somebody about what I’m going through so that I feel less alone, and so I can maybe get help managing my symptoms. Thank you in advance ♥️
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