Advice on how not to ruminate

@Steven55! what if the intrusive thought is so scary that saying “maybe it will happen” increases the anxiety?

@bouncydog21 It likely WILL increase the anxiety. Treating OCD and getting better means being able to sit with that rather than attempting to create certainty. I’d start planning things to look forward to while you have the house to yourself. Books to you like to read? Movies to watch? Cooking some thorn that makes a huge mess in the kitchen? Why not build yourself a pillow fort like when you were a kid? Think of the fun aspects of having the house to yourself. It’s not necessarily negative. Plus, you’re never alone. You have all of us to reach out to

@bouncydog21 - Again, you have to stay in the present. What's happening NOW? It's very important that you use the present instead of the what-ifs. Another thing that's helped me is by challenging the bully: "Okay, OCD, what have you got? What else you got? WHERE'S YOUR VALID DATA TO BACK UP YOUR SUGGESTION? Just your opinion, OCD? You got nothing!" Remember, there's no valid data to back up any OCD suggestion. The thoughts, feelings, etc., are just away to keep you terrified and in a state of anxiety. Nothing more. Also, when you start to ruminate again, say, "That's enough, OCD, we've been through this ad nauseum. Get back in your cage." Then, go out and do something fun!

@Steven55! Thank you I wish I didn’t feel like I have valid data to back up my false memories but I feel like I do that’s my exact issue and the reason I’m stuck. I had a bad false memory and started to guess what objects were there and I manage to be correct when I ruminated into images .. I’m unsure that’s valid evidence but it’s still got me trapped😭so now I suffer ruminated about my false memory due to real details etc

@LillyX Sorry I just read that back and my spelling is awful , I’m so tired 😅😂

@LillyX - Lilly, remember that OCD is a liar. The human mind can split the atom, send a spacecraft across the galaxy and come up with all kinds of weird stuff. If you had one something awful, you would have known by now. Again, the antidote, and it takes time, is stay in the present, stay in uncertainty and do not be afraid to sit in discomfort until the episode passes. It will pass. Do you have a trained OCD therapist who uses ERP? You can find one on the NOCD site. Why not contact them for a free consultation.

@Steven55! Good thread. In have stopped almost all of the rumination, but my anxiety is always hovering between mild and a panic attack, weird breathing, bad taste in my mouth, etc. Its difficult to ignore, and its been going on for weeks. Any insights on your end? Do I keep this up?

@Edelgard - Please keep in mind that I am not a trained therapist, only someone like you who has gone through the OCD journey. I do know that I experienced similar sensations when I was standing up to OCD and forcing myself not to ruminate. OCD wants you to stay on its treadmill and will throw all sorts of stuff at you to accomplish its goal. Believe it or not, the reason why you're having these difficulties is because you are trying to recover and the disorder is trying to keep you in its grasp. Keep it up, because you're on your way to recovery. The alternative is to live your life in constant anxiety. You are making progress. BTW, do you have a trained OCD therapist to help you along. S/he can greatly help you accelerate your recovery. There are many good ones affiliated with NOCD.

@Steven55! Thanks man. I have applied for therapy though its going to take with specialists. Ive done much research on my own. So far I think I got the response prevention right but Exposure exercises are difficult to make up on my own, which is why im trying to wait it out till therapy. Thanks again!