- Date posted
- 2y
Holistic practices
Aside from exposure practices, what other practices have you all been successful with?
Aside from exposure practices, what other practices have you all been successful with?
Self-compassion exercises are great! I recommended this in a different post but Kimberly Quinlan's Self-Compassion Workbook for OCD has been a good complement to the ERP practices I've gone through. If ERP is like lifting weights, self-compassion exercises are like stretches and flexibility. It's important not to use them as a way to reassure yourself, but when done correctly they help build confidence to confront challenges.
@breadsticks Woah amazing way to put it 🤩
Mindfulness, yoga, cardio 30 minutes per day, daily and nightly schedule.
@Nica Thanks for sharing about a nightly schedule. Evenings are more difficult for me, and I just realized I don’t really have an evening routine 🤦♀️
@VGH It really helps a lot! Our minds are already chaotic, so having a morning, daily, and nightly routine helps. And in that I mean you wake up at the same time and do certain things that *need* to be done before work/school, and then you go to bed at the same time, even on weekends. Unless you are sick or on vacation, stick to it. I decided to sleep in late last weekend and couldn’t get to bed at a reasonable time and I was not happy with myself because I knew I’d be tense, and ohhhh boy I was. Also snappy and grumpy. Not fun. Sometimes you have to remind yourself WHY you have this thing going on… and yes, it works😂
I enjoy reading philosophy. Or anything that feeds the soul
I hear you, we are out of town for work and I’m heading to the hotel gym for my 30 minutes of cardio😀
@VGH Ahh yes, love it!
Oh and breathing exercises
@JordTheNord Hi, if you don’t mind my asking, what breathing exercises do you do?
@VGH Of course not! So I’ve actually done a few over the years. They are all similar just depends on the “style” so I’ll say the top two is Wim Hof method and this particular one I’ll explain. Wim Hoff is great at breathing exercise especially for cold and just improving breathing. I haven’t done his in a few years so I don’t remember but he’s a guy I would just look into to read about his breathing techniques. If you type in WHM in the App Store his breathing app will come up! It’s a free trial for his breathing. Now the one I do is actually similar to the breathing animation used in this app. I inhale (with my nose) for about 6-8 seconds, hold for about 3 seconds, and then slowly fully exhale through the nose for 6-8 seconds pause for about 1-2 seconds and repeat. Wim Hof I remember his breathing exercise including not fully exhaling or maybe not fully inhaling?? So of course different variations and still recommend his but his is definitely more intense. I do the one I described to slow down my heart rate. I do it anytime I feel anxious or need to refocus even if it’s just 3 times in the moment. Simple exercise to be in the moment and breathing exercises are probably the most underrated health goal. We can survive without water and food for a few days but only takes a few minutes to die without oxygen. Plus it completely regulates heart rate, body temperature, oxygen and carbon dioxide for brain and all body organs and muscles, and definitely helps for better sleep. It’s the simplest mediation method you can do anywhere and to put us back in the moment and not our head during OCD episodes.
@VGH https://youtu.be/bF_1ZiFta-E?si=UTittrAKdaYcMloY This was posted yesterday. As simple as this. Not to offend anyone that deals with OCD and hyper fixating on bodily movements of course.
@JordTheNord Thanks! This is so helpful, especially in the moment for me when that whoosh of anxiety hits😀❤️
@VGH I’m glad I could help! It comes in out of nowhere like the Kool-aid guy “OH YEA” 😎
Does anyone take Vitamin D pills?
One problem - Various themes This is my first post. I had a relapse a few months ago. Life was amazing and then boom, I got triggered by something and started spiralling about my sexuality (having finally been at peace for two years, entered a healthy new relationship and come out of the closet as an older women). How do you, when you're not triggered practice ERP? I'm able to try and accept the thoughts every time I see a man. What should I be doing when I don't encounter these triggers. I was to say as well that I also am starting to get real event OCD about some of the sexual things I did in the past when I was married and in an unhealthy toxic relationship with my ex husband. I am shamed and disgusted and I'm working on it but there's a certain subsection of the LGBTQ community that trigger these thoughts, groinals and thing for me... I feel like I'm beginning to realise I need to maybe be a little more active in my recovery instead of waiting for triggers... But I don't know how
My biggest is ruminating, i talk and talk and over share with myself and others Like what are some exposures?
Anyone know any ERP techniques or specific exposures that help with health anxiety OCD? I’ve heard such great things about ERP for other subtypes but I can’t think of any for health related OCD. I’d appreciate any advice!
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