- Date posted
- 2y
Scripts
Hello!! If you use scripts, do you record yourself with an app, write them down and read aloud, or?
Hello!! If you use scripts, do you record yourself with an app, write them down and read aloud, or?
You can do all of the above 😊
For me in ERP therapy for real event OCD I've been writing them out in the form of letters to others involved, lists of times I failed, or believed I did, worst case scenarios, to name 3. Whatever works to over expose us to our triggers is key. This way we can learn the tools that help us manage and not react with compulsions. I don't believe there's a right or wrong way, it's a matter of finding an effective way, because we're all unique. :-)
So my main compulsion is ruminating, replaying. Two months ago I was awake every night between 12-4 am caught in the cycle of thoughts. After writing things out, as I mentioned above, I'm able to read over the writings, which agitats me and forces me to want to respond with my compulsions, then use my response tools to resist the compulsions. Practicing more retrains the brain to naturally manage the thoughts rather than reacting to them. Now when I wake with the thoughts, I've been able to fall back asleep rather quickly.
I record myself and write them down. Sometimes I listen, sometimes I read aloud.
@Rcope09 What app do you use? Yo record yourself. To be honest it sounds awful I hate hearing my voice!
@Anonymously0CD I record mine through the NOCD app since I am with a NOCD therapist. But you could record yourself on your phone and listen to it repeatedly. I know what you mean, but I think it’s important to hear your own voice reading your worst fears aloud.
Often I listen to podcasts or audiobooks. Sometimes fiction, sometimes about ocd or anxiety. I did this before i got so consumed with ocd again. But no i am doubting myself if i do this to distract myself. I do it while doing chores or when I put on my make-up for example. And I have to admit it helps me to get distracted from my thoughts. How do you know when you do it to distract your thoughts (as a compulsion) or just because you like it? When do you know it is helpfull or not?
Is it okay to use "I am" statements when intrusive thoughts come up? I'm afraid of telling myself the wrong things and it becoming a compulsion. If anyone has advice, I'd appreciate it! 🤍
For a while now, I've been having trouble concentrating... especially when studying... so I'd play the sound of rain or a forest or something similar to distract myself, and when I'd finish and turn it off... a pile of thoughts would come back to me as if they'd piled up on me!!! Anxiety, rituals... what should I do?
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