Have anyone tried erp for soocd? How does it look like? I heard that it's about not caring or exposing yourself to the trigger or many other things. I'm a little confursed now how it all works
Hello! I’ve had SO-OCD for 2 1/2 years now. I’ll give you an example with my specific situation. I identify as heterosexual but my OCD tries to convince me that I might be Bisexual or become Bisexual in the future. It causes me intense anxiety that my whole identity could change after 27 years. Whenever an intrusive thought comes up like “oh you’re definitely sexually attracted to her” I say “maybe I am, and maybe I’m not.” Continuing to say this gives my OCD less power over me. I also do exposures of being around female friends and saying “maybe I am sexually attracted to her, or maybe I’m not.” What ERP is trying to do is expose you to the things that make you anxious, lean into uncertainty, live by your values, be present, in the presence of OCD. I know that was a long explanation but I hope it helps! You got this. 🩷
Thank you so much! Take care too
@Anonymous See below ⬇️
you’re basically exposing yourself to triggers to what soocd may attack. so if youre straight, worrying about gay, then exposing yourself to gay triggers is one way i believe. erp is supposed to be uncomfortable in the way that holding a spider may be uncomfortable but eventually those heightened fears should dilute the longer you hold the spider
I did see a NOCD Therapist for a few months before I turned 26 and my insurance no longer covered them. I am now seeing someone new! I am not recovered, however, I have learned so many new skills to help manage my OCD better. I also have contamination, health, and Orthorexia themes. So these new skills help me manage them all! I would suggest leaning into uncertainty. Whenever you get an intrusive thought, practice saying “maybe, maybe not.” It was also helpful for me to make a two column list, one side with my values, and the other with my OCD’s values. It’s good to be able to recognize OCD and separate it from yourself. Overall, take it day by day, live in the present moment, lean into uncertainty, live by your values, and know some days will be harder than others, but that’s okay! Each day is a new opportunity to practice your skills and loosen the grip your OCD has on your life. 😊
@OCD_1day@aTime ✨ thanks! Are you still suffering from the bisexual ocd? False attraction feels real
@Anonymous I am yes. It gets bad around my roommate because she is the closest female I interact with on a daily basis. My OCD keeps telling me I’m sexually attracted to her and it makes it really difficult to be around her. So I feel you on the false attraction part!
@OCD_1day@aTime ✨ mine went away! And now it’s back after I went to get erp for my harm ocd. I’m constantly mental reviewing because I thought one of my coworkers was so sweet and SO nice and sooo pretty so my mind made me think like oh you like her and are attracted to her but I forgot about it went away. It’s back after two years ….
@OCD_1day@aTime ✨ Hate my life lol
@Anonymous I know OCD often jumps from theme to theme, even if one hasn’t been prominent for a while. But that just proves it’s your OCD because when you’re stuck on one theme, you forget about the others until the current one subsides.
@OCD_1day@aTime ✨ so how would I do erp … because harm ocd was my scariest one and now it’s this… which one do I do erp on and it’s relating to my therapist :( . I’m trying to do erp but I’m scared doing it w my current therapist. I want to be straight not bi. I don’t want anymore flare ups in my life esp when I’m married w kids :(
If the SO-OCD is creeping up again I would do exposures for that subtype. Does your current Therapist not make you feel comfortable?
@OCD_1day@aTime ✨ She does… she’s so sweet but I randomly got a thought that I’m attracted to her and that’s why my SOCD is popping back up again. This happened yesterday :( we were doing exposures for harm ocd but I’m scared if I continue sessions w her I’m gonna fall in love w her. I’m always wanted to be initimate w a boy tho and my mind is telling since I have crushes so often … I like everyone including attracted to girls 😩
@OCD_1day@aTime ✨ Idk how to do any exposures for that… I don’t really have compulsions it’s mostly ruminating and fear of the future and uncertainty grosses me out
@Anonymous If you like her as a Therapist and she is helping you, I would recommend telling her. If you switch Therapists that would be avoidance which feeds your OCD. I know telling her what’s going on will be difficult. She isn’t going to think any differently of you. That is what she is there for, to help you through those thoughts. You got this!
@OCD_1day@aTime ✨ Yep I don’t wanna switch her cus it’s avoidance … I told her briefly that theme is back , but I kinda feel grossed out admitting it. It’s like I’m scared I’m gonna think about it in the future and mention I confessed my love for her… I can’t even find a girl super pretty now 😀😀
Can I hear some examples of specific parts of ERP that has helped you? I've been doing talk therapy for a few years and the major issue I have with it is that I already have analyzed all of my problems from every angle, so I'm kind of just sitting there yapping about it for an hour. I need solutions and things that make me feel better.
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 ❤️
Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.
Share your thoughts so the Community can respond
