Could someone help me identify my pure o obsessions and compulsions? Since it's a pure o type it involves lots of thinking that makes it difficult for me to analyse? Anybody. If u reply I will describe my situation

which thoughts do you think are pure o thoughts?

What is the content of the thoughts?

It has been going on for around last 11 years. So i have this to tendency to plan / structure my life. Without planning / structure / thinking what I will do it is impossible for me to move on with my day to day activities, even do my regular daily simple chores. I usually take a mental decision in my mind that from now onwards I will start following my plan. After I take that decision/ follow my plan Everything is ok. I mean I am able to carry on with my daily activities. But what happens is that if things don't go perfectly I feel like I want to give up and start all over I give up mentally after this. And after I give up I am not able to continue through my activities. I feel like I want to start over with a new plan/ mental decision. Unless and until I plan/ think through/ take decision mentally I feel restless and not able to continue on with my tasks. I feel like I need to do all those planning/ thinking/ starting a anew.

I am also struggling with perfectioism, indecisiveness, unable to accept uncertainity

Obsession: perfectionism Compulsions: planning, repeating plans to get them “just right” ERP: break the plan on purpose and sit with the anxiety without trying to correct the imperfection or letting it stop you from continuing on with your day. You can start slow by doing just one part of the plan a little off but continuing on anyways. Or you could do your plan out of order. Eventually, you want to cut out parts of the plan piece by piece until you no longer create these plans at all.

Can you give me an example instead? Explain the process of one of your plans and how it plays out Also, if you’re confused about ERP in general, this may help: https://iocdf.org/expert-opinions/expert-opinion-self-directed-erp/

But the thing is I need to give up mentally before I form new plans.. Only after mentally giving up.. This urge to form new plan arises.. Otherwise I can continue on with my activities..

Would it be ok if I do it directly without creating hierarchy ie. Breaking the plan and doing only one part at first.

Also as I have mentioned before when I will mentally give up isn't decided by me it happens automatically.. And this compulsion to restart anew/ plan starts when I GIVE UP..

I know it is confusing.. I have tried to explain it best with my limited knowledge..

Oh these could help: https://www.ocduk.org/ocd/obsessions/ https://www.ocduk.org/ocd/compulsions/

Example would be - I would revise why I failed and why I gave up. I will take a mental decision that even if I give up next time I won't make new plans and continue on with my day to day activities. Only after I have taken this mental decision that I am able to move on or continue with my daily activities.. Otherwise my mind just doesn't listen to me.. It wanders.. I feel restless.. Suppose if I wanna do something or concentrate at a tasks..my mind would say no u can't do that..I give up again and again.. And want to restart anew..

Above all happens after I give up

But I think if I don't plan, how am I supposed to work on other things like letting go of perfectionism, accepting uncertainity.

That’s still not quite an example... I mean a real example from your day: “I woke up today and make a plan for X.”

Before doing anything I need to plan.. Everytime I fail I make new plans.. This making of new plans itself is a compulsion.. Due to this I restart my plan over and over again. With new techniques.. Such that I am unable to maintain consistency or stick to my plan..

How should I break it using erp technique this compulsion.. After failing every time I want to start with new plan

Also how many times one should expose myself?

During erp is anxiety necessary.. I mean I should feel anxious right..? That means erp is going the right way

To give an example of ERP I need an example of the plan. You’re still just summarizing. I need like, “I woke up this morning and I can’t eat until I make a breakfast plan so I planned to make an omelette. The plan was to take out the pan, turn on the burner, crack 3 eggs into a cup, stir in some milk... etc. but when I did the plan I accidentally cracked the eggs before turning on the burner and thought something bad would happen. So I threw out the eggs I already cracked and turned on the burner and started over.” Can you give me a real-world example of a single plan you created and walk me through what it was like doing the plan? I think you need to either NOT make a plan. Or break the plan but not fail and start a new plan. And you need to do it every day at least once a day without “fixing” it after. You will probably feel anxious when you do this. But you should accept that anxiety and not try to get rid of it with new plans or redoing a plan. Just let it be until it naturally dissipates.

You likely have certain kinds of plans that are more rigid or important than others. I’d start by tackling the easier ones that are less rigid and less important. Either don’t make the plans in the first place or do and then don’t follow them accurately (skip steps, do them out of order, etc) without redoing it correctly or making a new plan. Do this every day, at least once a day but more if possible. In a week or two, if you anxiety to doing this has lessened, tackle another type of plan, one that is harder for you to break or not follow.