Distracting yourself

I do it for a whole day at times, the anxiety doesn't go away 🥲

@Alya Aziz I do this, and it makes my anxiety worse too because of the overstimulation from consuming so much media.

I agree with everyone that said yes here because you said the anxiety doesn't go away and that you can spend all day on social media but I have to say that I disagree that anything that someone does to reduce anxiety is a compulsion because if that was the case then wouldnt excercise and even ERP be classed as a compulsion?

@Joe87 You do ERP to increase anxiety/discomfort. Habituation is one outcome of ERP (basically meaning you become desensitized so it doesn't bother you as much), but the other goal is to learn to tolerate the discomfort/anxiety- that's inhibitory learning. ERP *can* be a compulsion if you decide to do ERP in the moment when you're anxious, hoping that it'll make your anxiety go away. Basically, its the intention behind what you choose to do. If you're doing something to reduce the anxiety you're experiencing in the moment, that's a compulsion.

@ReadyForImprovement That makes a lot of sense thanks for your answer. So would you say that going to the gym or for a run, reading a book, playing an instrument for an hour or two are also complusions or does that depend on whether they are being done as an instant reaction to alleviate anxiety. I ask this as obviously all of these things are proven to improve our mental health and well being but sometimes I make a snap decision to go for a run because because I notice I have been sat down ruminating and spiralling for the past hour or 2

@Joe87 That's a tough question... it's such a fine line. Ok, bear with me, I'll try my best to share how I handle it based on what I do with my therapist... but you should get clarification from your therapist (if you have one). So, to do those things in immediate response is what makes them compulsive in that moment... ideally, you'd "sit" with it - not literally sitting, but stay with the anxiety, use non-engagement responses to whatever intrusive thoughts are popping up. Go about your business - do something you meant to get done or want to take care of. Because those things you listed are likely valued activities of yours, they're an appropriate place to redirect your attention, but since they also tend to alleviate your anxiety quickly, it might be better to delay and do those after the anxiety has come down and/or not in immediate response to a trigger. It's so nuanced and can be really hard to differentiate. I'm definitely not an expert.

@ReadyForImprovement How long does it take for the anxiety to go away? Even if I do nothing or try to study, it just stays there and I can't focus 🥲

@Alya Aziz It depends... everyone and each situation is different. But I can tell you that doing response prevention and ERP will make things better as you practice it. Keep trying. Every time you delay or resist a compulsion, or interrupt OCD, you get a little better and it gets a little weaker!