Sticky thoughts and setbacks

Hi, it's important to remember the recovery is not a straight path. There will be good and bad days, so don't be hard on yourself. When I would do a compulsion (after not doing one for awhile) my therapist would remind me, "Hey, it happens, it's what comes after that is important." So if you have a bad day, you decide you are going to stop doing the compulsions. It's going to feel bad, and that is ok, you are teaching your brain new ways to react to triggering thoughts/feelings. I remember that feeling of brain fog, fast heart beat. My therapist explained that doing comes before feeling so, even though you feel out of it, do something you value. Even if it is just going outside for a walk, making your bed, etc. But do those actions and keep directing your attention to those value driven actions not to how you feel or what your brain is trying to tell you. You act "as if" the fear/brain fog/anxiety wasn't there. This is a practice, it's not a one and done. Eventually, these feelings will occur less and less. For example, I had some intrusive thoughts this morning, ugh, wanted to sit an "figure it out" but I spent time with my husband, hopped on this app to hopefully "give back" to this community that has helped me so much :) and now I'm headed for a workout, because I value my health. I know from experience to focus on value-driven activities rather than fear-based activities. The sooner I do these value-driven activities, the sooner I was "unstuck". I don't know what resources you are using but a really great book that helped me was "Needing to Know for Sure" by Seif and Winston. Take care and reach out anytime for help. Wishing you all the best!

I'm sorry you're having a setback. Here are a few things that I've learned: 1. Stay in the present. Forget about the past and the "what ifs" of the future. What are you doing, or not doing now? What are you planning, or not planning now? 2. Stay in uncertainty. OCD wants you to get on its treadmill and ruminate all day to find out, absolutely, that whatever's bothering you is not true. Sorry, ain't no such thing because we can't see the future; but, guess what, neither can OCD! 3. Imagine that you're a mouse on a treadmill. OCD wants you to stay on that treadmill. You don't want to be on the treadmill, which is why you want to stay in the present and stay in uncertainty. When I get one these flare ups, (and yes, we OCD Conquerors get them, too, sometimes...) I'll say to myself: " I accept the uncertainty that I'll ever do (whatever it is) because I don't know the future, but I'm not doing it now, I'm not plotting on doing it and I have a choice." I then think about that mouse on the treadmill and resolve to not go there, even if I have to sit in discomfort for awhile, because I know it will eventually pass. And speaking of which, I've learned that it's okay to sit in discomfort because it actually makes me stronger. If I'm sitting there and not giving into compulsions, either mental or otherwise, I'm taking away OCD perceived power. 4. Don't try to block the intrusive thoughts and feelings, because they're just thoughts. Go ahead and let them in and then move on. The more you face them, the less severe they'll be until they no longer bother you much or dissipate all together. It's called habituation. In fact, you want to challenge OCD. You want to think: "Bring it on, sucker, because you'll always lose. What do you have, OCD? What else you have? WHERE'S YOUR VALID DATA TO BACK IT UP?" And guess what, OCD has no valid data, just it's twisted opinion. Hope this helps.

hey! i am currently in a set back right now too. just trust that this feeling that horrible feeling will pass. the thoughts will pass. recovery isn’t linear. it never has and it never will be. setbacks are horrible but it also can remind us how strong we are to get through this. i recommend to take a cold shower even though it sounds super odd it really works. u like practically shock ur self with the cold water.