Does anyone’s anxiety linger for a few hours after ERP? I did an exposure very high on my hierarchy and I felt so anxious for a few hours after
Yesss this is normal!!
Yes, 100%
Same!
What do you guys do to cope? Just sit with it and go about your life?
I try to practice being flexible and compassionate with myself. For example, maybe I was planning on making a big complicated recipe after therapy, but my higher distress level is making the recipe completely overwhelming and sending me spiraling. So, maybe I hold off on the complicated recipe until later. For me, I have to be careful not to bite off more than I can chew (no pun intended 😋). As my therapist keeps reminding me -- baby steps! Other helpful things: I find doing something mindfully (ex: taking a walk or breathing deeply) and/or meditation helpful — Rather than trying to suppress or get rid of distress, I try to observe and allow it without judging it or myself. Insight Timer, Calm App (my fav), and Headspace are all great apps for mindfulness/meditations. These exercises are really helpful to me, but not everyone is the same or dealing with the same stuff. And I notice that I have to be intentional that I don't accidentally turn any of these exercises into compulsions to avoid my distress. Hope that helps! 🙂
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.
I’ve started ERP therapy with a really great therapist, and I haven’t gave into my compulsions but I still have anxiety and yesterday my brain was telling me that people were zombies😭 is this normal?
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 ❤️
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