Playing out OCD thoughts in mind

So what would be an example of ERP for harm ocd? I feel like if I play it out in my head and I am accepting of it, that is a fantasy 🤦 but it's not because I don't actually want that to happen I'm just accepting the possibility it could? I just feel like with harm ocd it's a slippery slope.

@Bluemoo - It's really hard to provide specific examples, I would really recommend working alongside a OCD specialist who is well versed in ERP if you are not already. Remember saying something out loud or having intrusive thoughts are just that- they don't have to mean anything- you can say all day long that your a millionare or a super model (maybe you are- I don't know- just using examples) but if it ain't true- it ain't true! BUT when we have OCD we tend to think that the scary thoughts could be true- and thus ensues endless compulsions to try and relieve the anxiety it causes. I hope this helps?

@Ilovemyhusband0322 Id like to know either

one of my fav erp replies to ocd is to one up it. Make the story even bigger and sometimes that ends up being a hugely dramatic fantasy that's too silly. Like my laundry example.

@Will86 It makes some sense. But I guess with harm ocd I'm getting confused. I don't want to fantasize about hurting anyone but it sounds like that is what ERP is doing. It's getting you to not be afraid of the thoughts but at the same time I feel like that means I like the thoughts? Or is it your accepting them?

Erp doesn't change morals or ethics. It only shows that our thoughts do not have to control us or our reality. Information that is missing is what is the compulsion that happens when the stressful thought happens? The compulsion is what you want to stop and show yourself you can have the thought ima kill my cat and not do something to stop it cause thoughts don't always equal action

@Will86 But so I shouldn't play the thought out I should just leave it as I had the thought I'm going to kill my cat and not look any deeper?

@Bluemoo Your ocd is demanding certainty. It wants to know that under no circumstance would you kill your cat. It also has a real knack at elevating the threat level. So if you get comfortable with the notion of stabbing your cat, it will elevate the thought. (Ie. Kill my cat and also ruin my marriage). ERP will have you conjure up the thought you’re attempting to avoid or have absolute certain on and then have you use non-engagement techniques to “fatigue” the mind on seeking absolute certainty. For example, you can purposefully conjure the thought. Then afterword say something like “well, I may or may not kill my cat. And it may or may not ruin my relationship as a result.” You do this repeatedly. And with time and exposure. The mind fatigues if the theme and usually will elicit a less stressful response to the thought.

okay, erp won't change your morals or ethics. Staying with your example you won't be okay if your cat is killed. It only changes how we respond to thr thoughts or images. I wonder is the idea that you may become okay with doing the action the current obsession? The question is good but are you seeking reassurance that you won't do the action?

@Bluemoo I think wanting clarity and certainty about it being fantasy or something you’d want either now or when the fear response goes away is all OCD. It’s actually very simple: you love your cat and you want to keep them safe. But you also have OCD and in order to keep your cat safe your brain is now throwing these intrusive thoughts around to make sure your cat is safe. Weird right? (But that’s OCD for you. In a weird way it’s showing you that you want your loved ones to be ok and that you love them) - These thoughts are just thoughts. Stop labeling them as fantasy or real or whatever. They are thoughts. Nothing more. They can’t hurt you or make you do things you don’t want. Even if you play them out in your head that doesn’t make them any more real. You working with the script will indeed make you release it eventually, not because it will become a fantasy or comfort, but because the thought isn’t scary anymore. Because you habituated to the scary imagery and you accept that the thought is there without you assigning meaning to it (like: “what does this say about me” or “what if I want to do this?”) Instead of a script you could try doing physical exposures as well. Like sit down next to your cat with a knife in your hand. When I had harm OCD in the past my therapist had me put scissors on her wrist and just stay like that for a time. And I had to say out loud what my brain would throw up (because you will get the intrusive thoughts immediately). And while doing that I’d learn that nothing happened, even though I saw myself cutting her in my mind. But that is just a thought and doesn’t mean anything. Everyone gets disturbing intrusive thoughts, people with and without OCD. I’ve heard the “I had a knife in my hand and suddenly thought that I could kill someone with” intrusion a LOT from many different people without OCD too.