Practical Tips for not waking up in a panic?

I have made some real strides forward with resisting compulsions for a few of my subtypes, and they have gotten better over time, amazingly! I have a question about having your sleep disturbed. For instance. I will sometimes wake up out of a perfect calm sleep with the thought “I’m gonna die someday.”. I’m used to it happening so I try to dismiss it and go back to sleep, but it’s so frustrating. I am one month into an amazing relationship with a guy who adores me. He’s perfect for me on paper and great to be around in person, really someone I could see spending my life with, or so my rational brain says. However, I am experiencing the most physically taxing, intense anxiety I have EVER come across because of this relationship. I had a fear of ROCD becoming a problem in this relationship, and I feel like it self fulfilled. I get these sudden feelings that I’m moving too fast, saying too much, saying things I don’t mean, and like I don’t know if I actually like him even though in my heart I do. I spent easily one of my worst nights last night, I barely slept a single wink, and when I would doze, my subconscious felt like it was setting me on fire. I had such a fear of letting my mind relax. Couldn’t stop ruminating, panicking, replaying everything that was said between us (we had our “what are we” talk). I am physically ill from the stress, although I think that I was also food poisoned at the same time from something I ate, so last night was hell. Strangely, when the sun came up I started to feel more rational again and be able to talk myself down, and say no, you don’t have to run or fight or do anything, but it was impossible in the night. Anyway, I know with OCD the specifics shouldn’t be dwelled on or called attention to, OCD is OCD is OCD. However, I was hoping maybe someone had ideas on how to keep my subconscious from destroying me as soon as my guard goes down and I try to rest. I don’t ever want to experience what I just went through again.

Sir.Douglass

Date posted: 2y

I’ve experienced similar issues where once sort of not conscious, it’s easy for my thoughts to run and make me feel horrible. Not to that exact level but the most I would say is simply when in a state like that to (yes even when you’re partly unconscious so it may be easier said then done so don’t be too hard on yourself if you can’t do it properly) to try and actually let each thought pass by instead of questioning it and feeding into it. Let it sit there instead and let it have it’s time but don’t push any further. It’ll go on it’s own. It’s hard but it actually is a good way to help alleviate the stress since you’re not encouraging it but you’re also not discouraging it. You’re letting it process like a thought and let it sit and go on it’s own. Yes it’s uncomfortable no matter how bad the thought, but from my experience it’s all you can do sometimes in order for it to pass. Becusse generally that’s how most thoughts end up passing no matter how uncomfortable they get. It’s understandable if some don’t pass and that you may be unable to even fulfill any of this, but just keep pushing!

Steve-O

Date posted: 2y

Try to get out of bed as soon as you wake up in the morning to start your day. That usually helps me. If you wake up in the middle of the night, do small things like getting a glass of water, watching TV/YouTube, or playing games on your phone until trying to go back to sleep in 30min.

MT1899

User type: OCD Conqueror

Date posted: 2y

I have the same issue I always wake in a panic throughout the night, I tell myself I’m safe and say if I’m going to have a panic attack so be it. The more I try and resist it the worst it gets. Usually I can fall back asleep after this. I’m sorry you are experiencing this, I understand what you are going through and it is awful.

bubbsle

Date posted: 20w

Tips for Anxiety

Hey guys! My boyfriend has said recently that he doesn't know if he's strong enough to continue with our relationship because of my OCD. He wants to see me overcome my symptoms and learn to live a healthy life with OCD, but my anxieties and obsessions are starting to really affect his life. I understand his reasoning, it's hard to see someone you care about struggle with OCD, especially when it starts to affect you too. I'm asking for tips to deal with my compulsions in the relationship. I HAVE to know the answer to things and sometimes that leads into arguments because even with apologies and discussions I can't let things go, even if they genuinely don't matter or are miniscule issues we have. It's a healthy relationship otherwise but I feel horrible because it's impacting him so negatively, that's the absolute last thing I want to happen. I care for him deeply and he cares for me too, so I don't want my OCD to be a reason we break up but I fear it's headed in that direction. I'm starting therapy soon, but until then what are some things I can do to stop my ROCD from impacting him? I know sitting in the guilt and anxiety of not completing my obsessions will help, but I'm wondering if there are other things I can do to maybe remedy some of the damage already done.

Anonymous2212

Date posted: 20w

False Memory/ ROCD

I am diagnosed with OCD, ADHD, and mild depression. But my OCD symptoms are so prominent in my daily life where it feels debilitating. It comes in waves, there will be months with very minor symptoms and other times where it comes in random hitting me like a truck making me rethink life. I grew up having intrusive thoughts of all types, and a lot of them sent me over the edge because I couldn’t understand why things of such sort would cross my mind, things that I’m sure to this day that I’m incapable of or would never want to actually do. Yet I find myself in a constant cycle of trying to dig deep in the past and trying to figure out if I ever acted on any of the intrusive thoughts I can remember, yet ofc have no recollection of acting on them because they most likely didn’t happen. However, not having concrete proof of these things makes me not want to see another day sometimes. It is so hard to move into daily basis like this. I’m also in a happy healthy relationship and sometimes I get these thoughts of “what if I’ve done something awful during the relationship (for example, cheat, dishonesty, etc.) and can’t remember?” I know I would never do anything intentionally to harm my relationship and I think that maybe the idea of not having my partner sends me down a rabbit hole to think all these things. This mental fight is getting harder and harder. It feels unbearable. Does anyone have some fruit for thought, relate, or have any tips?

baukje

Date posted: 11w

Erp for insomnia ?

I have, alongside my other OCD themes, an intense fear of insomnia. Although this has been improving somewhat — partly thanks to medication and The sleep school on YouTube — I still find myself ruminating about it throughout the day when I have something important the next day, I get stuck in the fear that everything will be ruined — for both myself and others — because my mind is so preoccupied with sleep. + a fear of depression coming back. It honestly feels like a form of sleep OCD. I'm not sure if that’s an official thing, but that’s how it feels to me. A form of erp is the idea of befriending wakefulness. That works great tbh. Things like sleep hygiene, meditation, etc. — tend to backfire because my OCD latches onto them and becomes too obsessive about “doing them right.” I’m genuinely wondering whether ERP — for example in the form of a worst-case-scenario audio loop (imaginal exposure) — could be helpful in this case. I’m hesitant to start unless I know it can actually help. Is there anyone who has experience with this or thoughts about it? I’m not looking for reassurance or tips to fall asleep — only for ideas on how ERP might be applied in this situation.

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Practical Tips for not waking up in a panic?

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