ocdguy101
- Date posted
- 5y ago
swipxswipx
- Date posted
- 5y ago
Easy. Go to the balcony and think the worst thoughts. Go towards the anxiety.
pureolifepureolife
- Date posted
- 5y ago
Going straight to a high balcony might be too much too fast. But it’s definitely the top of your ERP hierarchy! I can’t build an exact hierarchy plan for you because it really should be specific to you and how you feel about each task. But I can give an example. For the balcony fear, I’d start with something low. First, I’d find a porch or landing that was about 1 story up and I’d stand near the edge and look down for 5-10 min and let whatever anxiety hits me to pass through without performing any compulsions. I’d do this each day until it stopped provoking anxiety. Then I’d try sitting at the edge. I’d repeat the process with 2 stories. And then 3. Etc. For the belt: I’d put it around my neck without going through the actual buckle each day. Once that stopped provoking anxiety, I’d go through the buckle but not pull tight. Once I was ready, I’d put it around my neck with some pressure from pulling tight (not so much that I can breath or anything, just a minor squeeze) each day. For each of these tasks, you’ll want to do them for 5-10 min, at least once a day if not more. Whenever you do them, do not engage in compulsions during our after. Don’t move up the hierarchy until you stop having an anxious reaction to your current step. Hope that helps!
mvpmvp
- Date posted
- 5y ago
Try writing a script about exactly what you are afraid you might do. Spare no detail and then read it over and over again. I think this app actually has a feature when you can record yourself reading it and play it on a loop. I have the same type of OCD and my therapist had me start with scripting. It took a while but eventually I got bored of listening to it and it helped remove some of the fear.
ocdguy101ocdguy101
- Date posted
- 5y ago
Ok cool I can do that
ocdguy101ocdguy101
- Date posted
- 5y ago
what kinds of compulsions should i look to refrain from?
pureolifepureolife
- Date posted
- 5y ago
All of them. A compulsion is anything you do to negate, neutralize, or suppress the intrusive, unwanted thoughts. Anything your mind does to try to feel better or seek reassurance as a response to the thoughts. You will likely need to sit down and figure out what yours are before doing ERP so you know what to refrain from. For some it’s repeating a word or phrase over and over, for others it’s seeking reassurance from those around them that they won’t act on something, for others it’s researching things endlessly on the internet to find an acceptable answer, etc.
ocdguy101ocdguy101
- Date posted
- 5y ago
cool i will give that a shot! i have done it before and ur right it does help
AnonymousAnonymous
- User type
- OCD Conqueror
- Date posted
- 2y ago
Hi drew! How are you???
Related posts
EllieH95
- Date posted
- 23w ago
How do you do ERP without spiraling?
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Sosa2loud
- Date posted
- 11w ago
Kind of Spiraling
Hi guys! I’m new to the community and I’ve recently received my OCD diagnosis (tho I’ve known about it since childhood). I’ve been somewhat spiraling lately as I wait for my first ERP session (hooray!) I was just wondering if any of you guys have received ERP for existential OCD and if it was successful? My existential OCD compulsions are more so mental and have been affecting me in the sense of dream/memory flashbacks and giving me a sort of “uncanny” feeling about everything around me. Any advice is appreciated! Thank you❤️
Girlypop
- Date posted
- 11w ago
ERP for fear of cancelation? (Event/False Memory)
What ERP or other techniques do you use to combat fear of cancelation? Especially curious about those with taboo thoughts, false memory ocd and event ocd based off of real events where the fear of cancellation may actually hold some validity. I once did my own ERP not under a therapist but just on my own I decided to create an anonymous account on Twitter and defend a friend who was receiving online criticism. I knew that this would be semi-controversial so I was expecting backlash and when I recieved troll replies it actually seemed to be a really helpful low-stakes exposure activity. Is this something that others have done? Low stakes online posts etc. that you know will recieve negative responses? I have had severe OCD as a kid as pretty much every subtype under the sun, and as an adult I pretty much have all the types under control except for this real event and false memory and taboo thought OCD. It seems like a different beast since it's somewhat realistic in the camcellation culture today, and it's confusing to address. Ive shut down almost all social accounts and it's keeping me from progressing in a career where I need to have an online presence :/
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