Paola!
- Date posted
- 1y 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
- 1y 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
- 1y 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
- 1y ago
@Anon. How many weeks passed before you felt you have made progress?
Anon.Anon.
- User type
- OCD Conqueror
- Date posted
- 1y 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
- 1y 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
- 1y ago
@VGH How did you stop the rumination?
VGHVGH
- User type
- OCD Conqueror
- Date posted
- 1y 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
- 1y 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
- 1y ago
@Anonymous This link helps me: https://www.shalanicely.com/aha-moments/erp-scripting-for-ocd/
VGHVGH
- User type
- OCD Conqueror
- Date posted
- 1y ago
@Erin P Very helpful, thanks for sharing!
Erin PErin P
- Date posted
- 1y ago
@VGH You’re welcome.
AnonymousAnonymous
- Date posted
- 1y ago
Good advice!
Patricia70Patricia70
- Date posted
- 1y ago
Very common!
AlexPGAlexPG
- User type
- OCD Conqueror
- Date posted
- 1y ago
It gets worse before better! I’m seeing the most amazing and rewarding results but it took a couple of months
Related posts
Anonymous
- Date posted
- 20w ago
disliking ERP
I just started working on my first exposure today with my therapist after screening and creating the lists for several weeks now. We did an exposure together and now I feel 100x worse than I did coming in. I won’t go too into detail but it involved looking at a VERY gory image that had to do with my fear of natural disasters. I called my mom and talked with her and she was shocked and wondered how in the hell that would help me! I agree. Did any of y’all feel this way when you first started or is this just not the right kind of therapy for me?
Freddy327
- Date posted
- 12w 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.
Sosa2loud
- Date posted
- 4w 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❤️
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