I have an obsessive thought about jumping off a balcony and killing myself, also a similar thought of hanging myself with a belt i own. Can someone explain how I should do ERP for this specifically?

Easy. Go to the balcony and think the worst thoughts. Go towards the anxiety.

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!

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.

Ok cool I can do that

what kinds of compulsions should i look to refrain from?

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.

cool i will give that a shot! i have done it before and ur right it does help

Hi drew! How are you???