Seeking advice on controlling mental compulsions in pure O OCD.

https://iocdf.org/expert-opinions/how-do-i-stop-thinking-about-this-what-to-do-when-youre-stuck-playing-mental-ping-pong/ This article on non-engagement responses was super helpful for me, maybe it’s all stuff you already know but I like the way it frames it!

I can relate. I was in an intensive outpatient program for ocd for a few months, and I was given similar advice from my therapist. Like you, my brain often automatically reassures or reflexibly performs a compulsion. I was told not to engage, but it feels so automatic. I also have just right ocd, so the phrases can become compulsive, especially if it didnt feel right when saying them. I find that recognizing and identifying the thoughts and the faux feelings associated with them as only thoughts helpful. Its really hard to recognize when our response is so automatic sometimes, but it is all they are and they have no power, Breathing exercises help. Finding a way to create space between when the thoughts come and our reaction and urge to do a compulsion is important. Im still working on that. Maybe someone else will have advice we can both use lol

1. I totally get this. I have worried about this as well. But I would continue to use them. They are important to learn about. And if for whatever reason they do become a compulsion talk to your therapist about it! They will be able to help you find a solution 2.I wouldn’t put to much pressure on automatic reassurance. It is automatic because it is a habit. Soon enough with erp you will not knowingly break it. Just keep practicing erp. It is also a good sign that you are recognizing that it is reassurance. Just whenever you do it, label it as oh that was reassurance, I shouldn’t do that. And move on. Another tip taht I heard was purposefully think of something that might trigger you afterwards and try not to reassure yourself again.

I can relate. Those non-engagement responses have been really helpful for me so far, I also wonder if they could become compulsive but right now they seem to be helping. Maybe try it out and see how it goes? Wishing you the best!

I too can relate... I'm at that same point now. The maybe.. Maybe not is way to generalised for me.. So what I am doing is just saying... OK OCD thanks so much for showing up and trying to protect me like you always do... Feel free to stay as long as you like.. But I have work and things to do so I will be doing those things while you stay as long as you want to... And then I just keep doing my stuff..... Its been working so far but I am also an active participant in my fight here and I struggle every day but I am no longer going to keep giving in as much as I did before.. Hopefully in time I get better at it

Thank you all for commenting, I really appreciate all the input!