Am i doing erp right

My biggest obsession at the moment is that I am not going to get better, or, am I going to get better. My therapist is making me say a script to myself about not get better and never being well again, losing my family and suffering for the rest of my life. I am so scared I am doing it wrong. I don't stop worrying about getting better all day long, it goes round and round in my head. I am full of anxiety and pain. I am apparently supposed to really believe that I might not ever get better...but I can't MAKE myself believe that. I still hope to get better....is that wrong? Is that not doing erp right. What if I can't get the erp done correctly??? I feel like my therapist and I are just going round in circles as I am not grasping it properly

Username: Ocdstrugglesss✝️Ocdstrugglesss✝️

Date posted: 1y ago

I think this is a misunderstanding between you and your therapist. You can't magically make yourself believe something. What your therapist is trying to tell you is that you have to learn how to live with the fact you might never get better. From that point on you will learn how to tolerate uncertainty and anxiety. And you will see that you will get better. That's what erp is, so for you your biggest fear is never getting better, so your exposure is understanding the possibility that you might never get better.

Username: FactsOverFearFactsOverFear

Date posted: 1y ago

The person above me explained things very well! People with OCD live in a definitive state. For example, they say, "I'm definitely not going to get better." When you live in a definitive state, it is more anxiety provoking because the word "definite" means that there is a 100% chance that it will happen. You need to change your mindset and live in an unknown state. For example, you need to say, "There is the possibility I may not get better." When it is a possibility, that means there is the chance that it may or may not happen. You won't be as anxious because there is no certainty. Ultimately, you need to become comfortable with being uncomfortable. Your OCD is always making you uncomfortable, and you try to comfort yourself by doing compulsions. Let yourself be uncomfortable. Let yourself be uncertain about the future. We all could possibly be diagnosed with an ailment and never get better. There is a possibility that a meteor could destroy the Earth tomorrow. Possibilities are endless. When I first started ERP, I was a little confused at first too. I think it just takes time, and if you're not sure about something, ask your therapist to explain it in different ways. Don't give up. You got this!

Username: AnonymousAnonymous

Date posted: 1y ago

So do I just keep telling myself that I may or may not get better and not seek reassurance for it

Username: FactsOverFearFactsOverFear

Date posted: 1y ago

Yes, but you have to believe what you're telling yourself. Even if you don't believe it, tell yourself that for one week that you'll really try to believe that thought. Start off slowly!

Username: AnonymousAnonymous

Date posted: 1y ago

My problem is I don't know how to make myself believe it? And i am in such a deep depression which does not help. What do I do

Username: FactsOverFearFactsOverFear

Date posted: 1y ago

Sometimes people need medication to help lessen their anxiety or depression so that they can do the work for ERP. That's what I needed.

Username: AnonymousAnonymous

Date posted: 1y ago

But how do I make myself believe the worst case scenario? When it might not come true

Username: FactsOverFearFactsOverFear

Date posted: 1y ago

Don't you already believe the worst case scenario by thinking you won't get better?

Username: Erin PErin P

Date posted: 1y ago

@Anonymous See if the script works for you with that you may or may not get better. Part of ERP is feeling and accepting uncertainty. This link may help: https://www.shalanicely.com/aha-moments/erp-scripting-for-ocd/

Username: Anonymous

Date posted: 5y ago

I’m worried about ERP. I don’t have any physical compulsions, and struggle to see any mental ones either. I don’t feel scared about anything and uncertainty doesn’t bother me (I’ve accepted that if my relationship ends it’ll suck but I’d be ok) so if ERP is the best treatment for this- how will I ever get better? Does that mean it’s not OCD? I feel like I’m literally going insane!!!!

Relationship OCD

Username: Anonymous

Date posted: 1y ago

Not understanding ERP

I am new to NOCD and I have been really battling to understand and accept ERP. I feel intense sadness all day everyday, I feel no relief from feelings of intense depression, which is probably caused by the OCD. I can't fathom how I am supposed to just accept this state of depression and constant fear and not allow myself any room for trying to fix myself. I want to fix myself, I want to get better, but apparently I am not supposed to feel that, I need to say that maybe I will get better or maybe I won't. I am not supposed to do anything and I just can't understand it. Please help

Username: dorseela000

Date posted: 1y ago

ERP is not about feeling better?

Ok so I’ve started ERP about a month ago. It’s been really tough and I think I’m a little resistant to the work BECAUSE it’s so anxiety inducing. Although I don’t want to be. Could someone please clarify for me what the eventual goal with ERP is? I had thought the responses were supposed to help me “accept” the thoughts, aka feel relief. Now I believe I was using them as a compulsion. It can feel so shitty to sit with the intrusive thoughts, I don’t understand how to do that yet. I worry that it will never get better. Also one thing I really struggle with is believing my thoughts are 100% real. Makes it hard to accept. Makes me feel like a shitty person. Does anyone have any advice?

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