contamination ocd erp

i'm so scared to start erp as someone with contamination ocd and i honestly get so scared that it's not going to work (for me) because i genuinely can't imagine my brain not feeling like germs are scary and are gonna hurt me. like tonight i freaked out because i felt like my clean clothes touched my "dirty" shirt as i was switching over the laundry and it literally sent me into a panic attack about how hard it is to struggle with this. like how will i never find that as a threat? how will erp help that like will i have to intentionally wear dirty clothes? i'm just scared.

Username: Erin PErin P

Date posted: 1y ago

I have contamination OCD. It helps because you learn that OCD is exaggerating the actual risk and what you feel is your brain chemistry responding to the perceived danger. With ERP you start slowly and gradually take little risks - as you do so you rewire your brain to respond less severely. For example, you could start with maybe looking a a dirty shirt and feeling scared of the possible germs and accepting that the shirt might be contaminated and not doing anything to “fix” this like reassuring yourself or doing a compulsion. By accepting the risk and uncertainty instead of running from it you find that the fear level will drop. Then once you’ve done that enough that it doesn’t bother you much you might put your hand close to but not actually touch the dirty shirt and sit with that risk. So the trick is not to think about what you may or may not do later in treatments but to take baby steps that allow you to do more and more without giving into the OCD. I was afraid and having obsessions and doing compulsions related to garbage, germs, laundry, cleaning supplies, ant stakes, restrooms, restroom related bodily discharges, chemicals, etc. With ERP therapy the only one of these I still have obsessions and do compulsions for restroom related discharges. And that is way better than it was - for a long time I was unable to even pee in any restroom outside my house - now I use public restrooms. I know this is long but I hope it helps. Also if you look at the short The Noise in Your Head YouTubes by Reid Wilson you’ll get a good idea of the concept of how OCD is a bully in our brains and how ERP (though I don’t think they use the term) gives us back our power.

Username: TR03TR03

User type: OCD Conqueror

Date posted: 1y ago

I have similar struggles. I just started ERP and I'm anxious alittle. My first session with exposure went well. My therapist lets me set the pace but she does push me alittle too. It's all about building tolerance to anxiety. I think they would probably start with your lower anxiety triggers and gradually build up to your big triggers.

Username: Erin PErin P

Date posted: 1y ago

I would also add most ERP therapists will do the exposures with you. Like if they want you to touch something they may do it first or at the same time. Some may consider this reassurance but really it’s showing that they are willing to take the same risk they would ask of you. And that maybe the OCD is wrong about the level of danger.

Username: AnonymousAnonymous

User type: OCD Conqueror

Date posted: 1y ago

Please avoid the struggle and fight. That makes your OCD stronger. You have to learn to be comfortable with the uncertainty of getting sick, or not getting sick, from the germs you might come into contact with. Once you stop the fight and get comfortable with the uncertainty, OCD will release it's lock on you and you will be free. That is the key. Stop the struggle and just acknowledge that OCD is there trying to cause harm, but don't let it inflame you. I wouldn't be afraid of the ERP. The OCD therapist will conduct your therapy as slowly as you need, and will even do the compulsion with you. None of it will be dangerous.

Username: divyDdivyD

Date posted: 1y ago

@Aanoymous Best thing is to observe that you’re having these ocd thoughts…. focus on what is - what do u see, smell, feel, how are you feeling emotionally, where in your body are you feeling the anxiety, etc…. And carry on with the task for as long as possible to allow calming to occur

Username: LH

Date posted: 6y ago

Is there anyone here currently doing/ or has done ERP for contamination ocd? I am about to start ERP for my severe contamination ocd here in the next few weeks and I’m very reluctant and scared. I’m hoping someone could give me some idea of what is has been like for them and how they feel about ERP? I’m worried that it might not be successful and I’ll be putting myself through all of the stress for nothing. Thanks y’all!

Username: 2621

Date posted: 3y ago

Can anybody doing contamination ocd please let me know if it's incredibly hard? I just can't seem to push through with ERP. I'm wondering if I'm weaker than others who do ERP.

Username: Anonymous

Date posted: 2y ago

How do I convince myself to start ERP therapy? Should I schedule a session even if I'm not ready?

Hi everyone! I have severe contamination OCD, and the worst of it involves fears of my beloved 12 year old dog getting cancer later in my life due to my actions. I was recently exposed to secondhand and thirdhand smoke and as a result, I have avoided seeing my dog for over a week now. I have been struggling with this disease for a very long time and it has only gotten worse over time. I also have other contamination fears such as just being a gross human due contact with bodily fluids or not cleaning my body adequately. I feel that some fears are more anxiety provoking and worse than others. For example, I regularly take 2 hours showers. But with my fear of bodily fluids and being gross, I feel strong enough to begin ERP therapy. Because the worst case consequence is just me being gross and embarrassing myself, but nothing more severe. With my fear of my dog getting cancer due to direct or indirect exposure to harmful household products, situations, or environmental toxins, I have not been able to convince myself to start ERP therapy. This is because I know that it involves accepting uncertainty or the small possibility that my dog might indeed get cancer due to my actions, and I just can't bring myself to accept that without performing the compulsions that I think will help reduce the risk (e.g. cleaning my clothes, car, avoiding him, etc.). If someone truly loves their loved ones or pets, I don't understand how they are able to just put this fear and the very real risk of it happening aside. Even after doing ERP therapy and accepting potential exposure to harmful toxins/situations, it is not as though I will see that nothing bad has happened to him and find relief, because my fear of him getting cancer is a long-term consequence, something that will happen near the end of his life. I desperately need help but I feel that ERP therapy goes against my values, who I am as a person, and would mean that I'm intentionally ignoring the signs that my dog is in harm's way. It almost feels neglectful to me. I feel that I am bound to keep suffering the way I am. And therefore I feel stuck and paralyzed. Any help or advice that could frame the situation a different way or show me a different perspective would be much appreciated! I keep reading that for ERP therapy to be successful, one must believe in better outcomes as a result of it, but I am just not convinced. Thank you for reading! Much love to all of my fellow sufferers <3

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