15 minutes worry time

I notice often ERP is referenced often on here as being very helpful. In my personal opinion and with my own experience it is only marginally helpful. For me a combination of the 15 minute worry sessions, CBT , ERP , nutrition, vitamins, meditation, prayer , and other methods work together to provide a ok overall cumulative benefit. Everyone is different. For example I have two therapists one on here provides a little help , the second therapist not on here also provides some assistance. Everyone is different though.

Yes, I’ve heard of it being used for a lot of people. There are so many techniques, strategies, and assignments to get better for OCD with ERP but they don’t work for everyone. That’s why there’s so many different strategies though. I usually see this for someone that’s been in therapy for a while.

15 minutes usually turns into hours for me lol I don't really have the luxury to allocate time for worrying because the thoughts and the urge to do compulsions is always there. Sometimes they are strong other times they are bare able

Personally, I find at times setting a guideline of 15 minutes can be helpful for me because it can loosen some of the grip of the obsessions and compulsions.

I wonder what a therapist would say. For me, it didn’t work because I would schedule my “worry Time” and white knuckle through the time when I would allow myself to “worry” or think about whatever my fear was. Then I would spend 15 minutes ruminating. I guess what I’m trying to say is I just used that time to do compulsions. However, there was a time, early on in therapy, where I felt that I just couldn’t put off “checking” something and my therapist had me plan a time to look at something and then a hard stop and allowing the distress and whatever else came to be there. So, basically ERP. Are you working with a therapist? OCD is so tricky and what often seems like a reasonable thing to do is not, it’s just OCDs way of engaging you with the thoughts.

I think 15 minute things work great for grief and sometimes general anxiety/depression or a natural feeling of feelings from an event especially when you are busy and need to “let go” in order to keep moving. I think if a person starts to engage with their thoughts during that worry time they should consider not doing it anymore, but definitely worth considering as long as once again non engagement practice if OCD enters is done during that 15

what is worry time?