Paola!
- Date posted
- 2y ago
ERP
Does it actually get worse when you first start doing exposures? My intrusive thoughts have gotten so much worse, it’s been 3 days since I started but my anxiety has gotten worse.
TheocdguitaristTheocdguitarist
- User type
- OCD Conqueror
- Date posted
- 2y ago
When I first started doing ERP, it did get more difficult for a small period. The idea of ERP is to sit with the anxiety rather than do something to neutralize it, so by nature, you're going to feel more anxious at first. But I promise, the anxiety you feeo from ERP is so much better than the suffering that happens when OCD is controlling your life
Anon.Anon.
- User type
- OCD Conqueror
- Date posted
- 2y ago
I don’t think I got a lot of real relief from my OCD right when I started ERP. It took consistency, vulnerability, and patience to start getting relief. Over weeks, I started to notice the differences in how I responded to situations, and how I implemented what I learned in ERP into real life situations. Although it was really challenging, especially in the beginning, I’m incredibly grateful I didn’t give up. In regards to my OCD, I have much more mental freedom than I did prior to therapy. I hope this helps!
AnonymousAnonymous
- Date posted
- 2y ago
@Anon. How many weeks passed before you felt you have made progress?
Anon.Anon.
- User type
- OCD Conqueror
- Date posted
- 2y ago
@Anonymous It’s hard to remember specific dates since it’s been 10 months since I started, but at least a few weeks I think!
VGHVGH
- User type
- OCD Conqueror
- Date posted
- 2y ago
This may seem obvious, but it took me awhile to catch it. My intrusive thoughts also got worse, but I was actually ruminating. When I did erp it would bring up more anxious thoughts, but instead of allowing and accepting the new thoughts/ anxious feelings, I would tell myself “oh don’t worry this is your ocd”. In other words I was reassuring myself. So yes, the whole point of ERP is to give you practice with doing nothing to alleviate the distress. My anxiety got worse because I would be in my head ruminating. Be careful to do the “response prevention” part of the ERP. Once I stopped the rumination I was shocked how quickly the anxiety abated.
AnonymousAnonymous
- Date posted
- 2y ago
@VGH How did you stop the rumination?
VGHVGH
- User type
- OCD Conqueror
- Date posted
- 2y ago
@Anonymous It was a process, but basically I stopped trying to “solve the problem” it was explained to me that rumination is like trying to solve a math problem. You can stop yourself from solving a math problem. To solve a math problem you have to think about it ( that’s rumination). Also when you are ruminating it’s like a conversation between your worried voice and your other voice that tries to reassure yourself (also rumination). These behaviors take effort and you have to decide to stop. It won’t feel good, you will feel like you’re making a mistake to not pay attention to these thoughts, but that’s the feeling you need to feel so that you can get better. This article was very helpful in understanding rumination https://drmichaeljgreenberg.com/how-to-stop-ruminating/. Hope this helps!
AnonymousAnonymous
- Date posted
- 2y ago
@VGH That’s what my therapist told me, but it’s something that I still haven’t mastered. I then start ruminating if I’m engaging with rumination, lol. It’s just never ending
Erin PErin P
- Date posted
- 2y ago
@Anonymous This link helps me: https://www.shalanicely.com/aha-moments/erp-scripting-for-ocd/
VGHVGH
- User type
- OCD Conqueror
- Date posted
- 2y ago
@Erin P Very helpful, thanks for sharing!
Erin PErin P
- Date posted
- 2y ago
@VGH You’re welcome.
AnonymousAnonymous
- Date posted
- 2y ago
Good advice!
Patricia70Patricia70
- Date posted
- 2y ago
Very common!
AlexPGAlexPG
- User type
- OCD Conqueror
- Date posted
- 2y ago
It gets worse before better! I’m seeing the most amazing and rewarding results but it took a couple of months
Related posts
Freddy327
- Date posted
- 19w ago
Waiting for therapy
Hi everyone. I'm feeling kinda scared because I have to wait a whole month to start ERP therapy, but I feel like I need to start doing exposures now because the longer I wait, the more anxiety I get. It just feels like the OCD monster is getting worse. One thing that helps me is asking one person about an obsession I have...asking a person that I trust, and then doing an exposure after I get the "ok" to do it. I feel like I do need 1 reassurance and then I can go ahead and do it. I know i'm not supposed to ask for reassurance at all, but i dont think you're supposed to do ERP on your own right? Does anyone have any suggestions for what to do while waiting for therapy? PS-the reason there is a wait is bc she's on vacation. After she's back we will meet regularly.
Jennifer Dal...
- User type
- Therapist
- Date posted
- 11w ago
Let’s talk about Therapy
So you got to ask me anything… Now I’d like to ask you something! I’ve heard from Members that they were so scared coming to their first ERP session. They were terrified that I would think they were crazy, that I would tell them their worst fears were true. That I would confirm they are some form of a terrible person or have them hauled off to prison for their thoughts. I’ve also had Members share how they’re very scared to begin ERP treatment because they’ve researched enough to know it means facing the fear, without the compulsions that have kept them feeling safe (but not really safe) this entire time. They struggled to see how they could be capable of doing this, while simultaneously acknowledging that they did not want to live like this anymore. If you have had your first session, what were your thoughts before? Did you have any hesitations or fears going into it? How did it turn out? If you haven’t yet begun to work with an ERP specialist, what is holding you back?
Anonymous1990
- Date posted
- 10w ago
ERP
I’m starting NOCD. I had several years of cbt as a child (well over 20 years ago) and I see a trauma therapist. But now I’ll be seeking further help for OCD and just really scared. CBT wasn’t helpful for me. How has ERP been helpful for you? Do you feel like you’ll finally get your life back? I’m consumed by my obsessions 😢 Would love others feedback if ERP helped you ❤️
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