I still don't understand how ERP makes you feel better. If you are questioning your thoughts and saying maybe, maybe not, that won't make me feel better. I feel like I'll only feel more sick.
When you do ERP, you desensitize yourself to the thoughts which essentially tells your brain that there’s no threat and you can handle whatever the “threat” is. When you react with fear, you’re sending the message that you’re in danger which only causes the thoughts and anxiety to come back repeatedly. ERP stops this cycle.
There is a lot more to ERP than this for sure, but a major part is learning that you can, in fact, handle or tolerate the distress that the intrusive thoughts bring. We know that OCD tends to attack a person's values. The thoughts experienced are considered ego-dystonic, meaning they go against what that individual would actually want. The thoughts they experience are not enjoyable, in fact, they are often tormented by these thoughts. Research suggests that people living with OCD have an impaired ability to block out obsessive information. The goal initially is to teach the individual to sit in discomfort for a period of time without engaging in rituals. This allows the individual to learn to tolerate feelings of uncertainty. The person learns to sit with the intrusive thoughts and in the possibility of them being true. When someone is experiencing OCD, the mere thought of not knowing something for sure can be terrifying. When the individual is able to see that they can actually tolerate the feelings of uncertainty, they feel more confident in their ability to handle the distress and the situations that trigger these feelings. They learn that by not engaging in compulsions they can obtain longer-term relief from anxiety. ERP is not, however dangerous. People with OCD experience triggers every day in real-world examples. The only difference is that in the treatment they are making a conscious effort to address these triggers and respond differently. They are learning non-engagement techniques. I would suggest it is far more dangerous to live with untreated OCD and the pain and suffering of the symptoms. That being said, I know it can feel really scary to start something new. I always try and remind people with OCD, that how they are likely living now is scarier and the feelings ERP brings with it are temporary with the goal of lasting results. If you are interested in finding out more please schedule a call with our team. https://learn.nocd.com/scheduler
Exactly! Unfortunately that’s what we have to get used to. Sitting with discomfort and learning to be ok with not knowing everything for certain. It SUCKS but it does work. I’ve been able to get over 2 huge themes that bothered me for a long time because of ERP. It’s hard but it does get better. Another thing because maybe maybe not doesn’t always work is just being like ok ocd whatever you say 🙄 and just not engaging in the thoughts, I’ve also said ok that’s an interesting thought ocd. But I’m going to get back to what I’ve been doing I know you’re just trying to protect me but I don’t need you to, I got this
What you see posted here all the time are people seeking reassurance, ruminating, and giving into their OCD constantly. The people that participate in ERP and recover don’t stick around to help—which they are definitely not required to, but you see a huge skew towards the idea no one gets better from ERP therapy. Which isn’t the case; plenty of people do. And it’s not just “maybe, maybe not.” It’s intense therapy with structure and tolerance hierarchy and anxiety hierarchy that you take on step by step with you therapist.
This video might be helpful: https://nocd.page.link/fWRriZGoEYGWAhUC7
I’m thinking about doing erp but my ocd is so severe the thought of accepting my fears happening to me makes me sick to my stomach. I also believe in the power of my words and saying I accept this Bad thing will attract it into my life. I’m not sure what I should do🥲
I read about ERP and have seen information about it on here. One of the goals is to say, "maybe I am this or that...ect." That terrified me. The thoughts and images that go in my head are disturbing and upsetting. I don't want to even think about saying, "maybe this or that." It's devasting to have these thoughts and question why you're having these thoughts. Doesn't the "maybe" make it worse? The one thing that helps me is that is to remind myself that these are just thoughts and I know I'm not a monster, even if I feel like one. Is ERP not for everyone? Has anyone else had a problem with the techniques used in this kind of therapy? I had cognitive therapy for years with an OCD specialist and that seemed to help a lot. Writing out the worst case scenarios would make me suicidal. Im having a difficult time not obsessing over the "maybe" after intrusive thoughts now. It doesn't make it better.
So been trying to do erp with my therapist for a while now, and tis really hard and feels like it's not working. Il get this weird sensation or feeling that makes me feel"gay" or as if I'm attracted to someone, and I know my therapist keeps telling me" you don't have to put meaning into the thoughts or feelings" but that seems impossible to do because and I'm sorry to say, it makes me feel that specific way. And I'll use the Erp quotes, "maybe maybe not" or"the more I struggle, the worse it gets" or"these feelings and thoughts are here, but I'm choosing to let them be" and I'll do nothing and try to let it be here but it's so distracting and feels very real, and it's like this sensation, small or big and it last all day, and even just sitting with it isn't working. And my therapist will tell me"you don't have to believe in it" and I'm sorry I feel like if it were that easy, OCD would have never been a problem in the first place, or live with uncertainty, however it doesn't feel like uncertainty, but feels very truthful or valid. Idk what I'm doing wrong tho
Share your thoughts so the Community can respond
