How not to shower for so long?

I take really long showers that cause so much stress cause i get obsessed to make sure every part of me is covered in soap and then repeat the process on certain parts/have to reapply the area if i touch the curtain. And i worry about what wil happen and that the house will be filhly and germ ridden if i miss a part or touch the curtain. I shower as soon as i get home and wait on the porch cause i dread the shower. Any advice on how to not be so obsessed or get over being so concerned about it? I want to shower and get clean, but cant bring myself to shorten the shower/go over the top. I dont like anytning in thr house that isnt sealed before hand and i can open it and drop it so no on3 else has touched it. It is causing alot of trouble for me. Thank you.

Username: simplyexhaustedsimplyexhausted

Date posted: 1y ago

have u tried setting a timer when u shower. or have a playlist play a certain amount of songs.

Username: Ghostdog Ghostdog

User type: OCD Conqueror

Date posted: 1y ago

@simplyexhausted I can do a 7 minute shower if necessary. I taught myself how when my kids were little.

Username: Anon.Anon.

User type: OCD Conqueror

Date posted: 1y ago

I’ve experienced similar things. It all comes down to being able to embrace the uncertainty surrounding what you fear. Sometimes, when I’m trying to embrace uncertainty, I use the following statement, “I’m feeling anxious because ——, I can’t be 100% certain that’s not true now or won’t be in the future, I accept that uncertainty and am willing to live with it happily.” I then try to sit with the uncomfortable feelings without giving into compulsions. But ERP and working with a therapist is where I got the most relief. They would probably design a specific ERP exercise around the shower. Anyway, I hope this helps in some way!

Username: myan427myan427

Date posted: 1y ago

Maybe start with baby steps. Like first showering without soap. Then not showering for an entire day?

Username: FJustRightOCDFJustRightOCD

Date posted: 1y ago

Give yourself time/patience, keep doing erp to work that uncertainty muscle, try to reduce shower time by maybe 1 min less each time, if your ocd says maybe u missed a spot tell it yeah maybe, and sit with that uneasiness. I went from 45 min showers down to around 8 min give it take. But it took time. So have hope, you’re not alone and thus app is here to support u

Username: Aalexander7Aalexander7

Date posted: 1y ago

Thank you all for the suggestions. Its reassuring to know that others have made it thru and been able to shorten their shower time/not obsess anymore as much about being "extra clean" as i call it. I dread the shower so much everyday when i get home from work(have to sjower after work) and its good to know im not alone in that and that there are others around to help. Ill definatly update my progress in a few days if i can even cut a minute or two to start!

Username: Lark G.

Date posted: 5y ago

Hi Everyone- I’m going to give myself 2 weeks to see if I can make progress battling contamination OCD using the tips and tools from people here. Some that I have found super helpful is sitting with the uncomfortable thoughts and letting them be vs doing the compulsions. I have major contamination issues with the public dirty bathroom feeling like it spread all over me. Any other tips on how to battle those thoughts? If I am unable to reduce 1.5 hour shower time I’m afraid I have to take my meds but I am avoiding it if I can try the “tools” first. I don’t have a therapist yet but my GP gave me my prescription. So if you have contamination tips and tools, please send them my way! For those who already sent your tips in the past, thanks so much! Lark

Contamination OCD

Username: canigetawitness

Date posted: 4y ago

I'm stuck in an OCD cycle and having a hard time trying to figure out how to treat it with ERP. Basically what happens when I go to the bathroom, shower, walk past the kitchen sink, my mind goes "You've just ran over to the soap/shampoo bottle, and pumped soap on yourself for no reason." I think that's a weird thought, where did that come from. Next, I'll sometimes re-rinse my hands, body, etc. to make sure I haven't just ran and pumped soap on me for no reason. For ERP I get confused if I'm just supposed to let the thought "you've just ran over to the soap/shampoo bottle and pumped soap on yourself for no reason" be there and not react with compulsions. Or if I need to pump soap on me and not rinse it off, making pumping soap on me the new norm? I don't know, it's confusing to me.

Username: Silverfox

Date posted: 1y ago

It Really Does Worsen With Age

Prisoner to contamination OCD here and the "things" I "have to" do to stop the. feeling of some imaginary plague overtaking me just keep multiplying. The whole Covid lock down and sanitization really made my OCD spiral. I'm still wiping groceries. I can't touch anything public or money without sanitizing. I wipe any surface I come into contact with or have some kind of plan of how I will conduct myself (what to wear, if I can cover my head, come home change, shower) just to make it through, say a dentist appointment or a manicure. Yes, I can complete the tasks, but the thoughts of the ritualistic washing just looms and makes me more anxious and depressed. I know not to go into specifics here, but can anyone chime in? I only have a good day when I don't have to come into contact with things or use my coping compulsions. Unfortunately nocd doesn't have an available therapist that accepts my insurance. Anyone here have success with ERP? I just think it would be extremely difficult.

Contamination OCD

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How not to shower for so long?

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