I read your article about OCD and the fear of toilets. One of my main subtypes is fear of using the bathroom. I worry that I flushed, and it went down. Also that I left it clean. I worry especially at home. I can use bathrooms when I’m out. I also worry about when I’ll have to go. At back of my mind, like my life revolves around bathroom. ERP doesn’t seem to be helping.
What kind of ERP has you done? Maybe you have a lot of ruminating? You can learn to break the habit of ruminating, it's a compulsion that keeps the thoughts alive.
@Estrid Flushing toilet, not watching it flush, going to sink to wash my hands, turn off light, open door and leave. Yes, I ruminate a lot afterwards.
@Matthew L. Ok, sounds like good exposures. But the response prevention is where the things happen. I discovered this after long time with ERP that I clinged to the thoughts and thats why didn't leave me. Are you still in therapy? If so, ask your therapist to help you with this. Mindfulness practice has helped me with rumination, with practice I develope my ability to notice "okay...now I am ruminating" and then I actively chose to focus on other things or thinking on purpose fearful thoughts and accept the uncertainty around them. Rumination is just a bad habit, and with practice you can change it.
I agree with Estrid - as long as you ruminate the OCD is still in control. Do I remember that you are doing this on your own? If so here’s some links for the rumination, but seeing an ERP therapist is best: https://www.shalanicely.com/aha-moments/erp-scripting-for-ocd/ - with maybe I flushed maybe I didn’t - with accepting this uncertainty and risk that maybe you didn’t - it won’t work if you do replaying what happened or reassure yourself. https://www.shalanicely.com/aha-moments/shoulders-back-the-man-in-the-park/
Shala Nicely is amazing!
@Estrid 👍
@Erin P 😊 I am currently reading the afterword in her book "Is Fred in the refriderator", written by Reid Wilson, it's a very good summary of what we have to do! And the book is so good, she is a real storyteller😊
@Estrid 👍