Paola!
- Date posted
- 2y
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
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
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!
Fighter Fighter
- Date posted
- 2y
@Anon. How many weeks passed before you felt you have made progress?
Anon.Anon.
- User type
- OCD Conqueror
- Date posted
- 2y
@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
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
@VGH How did you stop the rumination?
VGHVGH
- User type
- OCD Conqueror
- Date posted
- 2y
@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
@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
@Anonymous This link helps me: https://www.shalanicely.com/aha-moments/erp-scripting-for-ocd/
VGHVGH
- User type
- OCD Conqueror
- Date posted
- 2y
@Erin P Very helpful, thanks for sharing!
Erin PErin P
- Date posted
- 2y
@VGH You’re welcome.
AnonymousAnonymous
- Date posted
- 2y
Good advice!
Patricia70Patricia70
- Date posted
- 2y
Very common!
AlexPGAlexPG
- User type
- OCD Conqueror
- Date posted
- 2y
It gets worse before better! I’m seeing the most amazing and rewarding results but it took a couple of months
Related posts
Looping
- User type
- OCD Conqueror
- Date posted
- 18w
ERP/Therapy
I find while doing exposures, rarely does my anxiety lessen. It usually amps up and stays that way for the remainder of the day. I could be having a fairly decent day, but dutifully do my exposures and then the rest of my day is anxiety filled. I guess that’s just how it is now? Also, I’m wondering if my therapist even believes I have OCD. I totally understand my therapist cannot provide reassurance. But it’s to the point it seems my therapist acts like I actually did the thing I fear. I feel so isolated.
Stacey353
- Date posted
- 16w
ERP makes my driving anxiety worse
Everytime I do exposure therapy and even if it ends up good I get more nervous for the next time. How do I get past this I really need some help please. Now I am scared to even move the car after I drove on the main road 2 days ago.
hbocd
- Date posted
- 11w
ERP Therapy
I read about ERP and have seen information about it on here. One of the goals is to say, "maybe I am this or that...ect." That terrified me. The thoughts and images that go in my head are disturbing and upsetting. I don't want to even think about saying, "maybe this or that." It's devasting to have these thoughts and question why you're having these thoughts. Doesn't the "maybe" make it worse? The one thing that helps me is that is to remind myself that these are just thoughts and I know I'm not a monster, even if I feel like one. Is ERP not for everyone? Has anyone else had a problem with the techniques used in this kind of therapy? I had cognitive therapy for years with an OCD specialist and that seemed to help a lot. Writing out the worst case scenarios would make me suicidal. Im having a difficult time not obsessing over the "maybe" after intrusive thoughts now. It doesn't make it better.
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