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 worried about ERP. I don’t have any physical compulsions, and struggle to see any mental ones either. I don’t feel scared about anything and uncertainty doesn’t bother me (I’ve accepted that if my relationship ends it’ll suck but I’d be ok) so if ERP is the best treatment for this- how will I ever get better? Does that mean it’s not OCD? I feel like I’m literally going insane!!!!
I am new to NOCD and I have been really battling to understand and accept ERP. I feel intense sadness all day everyday, I feel no relief from feelings of intense depression, which is probably caused by the OCD. I can't fathom how I am supposed to just accept this state of depression and constant fear and not allow myself any room for trying to fix myself. I want to fix myself, I want to get better, but apparently I am not supposed to feel that, I need to say that maybe I will get better or maybe I won't. I am not supposed to do anything and I just can't understand it. Please help
Ok so I’ve started ERP about a month ago. It’s been really tough and I think I’m a little resistant to the work BECAUSE it’s so anxiety inducing. Although I don’t want to be. Could someone please clarify for me what the eventual goal with ERP is? I had thought the responses were supposed to help me “accept” the thoughts, aka feel relief. Now I believe I was using them as a compulsion. It can feel so shitty to sit with the intrusive thoughts, I don’t understand how to do that yet. I worry that it will never get better. Also one thing I really struggle with is believing my thoughts are 100% real. Makes it hard to accept. Makes me feel like a shitty person. Does anyone have any advice?
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