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Very well said😊

@gdman i'm trying but it's so hard i don't want to do anything other than sleep it's also my birthday all i want to do is try and figure out those uncertainty thought from a past event 😢

@NaggingOCD - This is just a suggestion but try to make a goal for yourself to accomplish today. It could be as small or as big as you want it to be. It could be to go out and treat yourself for your birthday. I have given you a recipe to get better. You just need to practice it little by little each day. Unfortunately, in life, we have to accept that we do not know everything for certain.

@NaggingOCD - By the way, Happy Birthday!

@gdman thankyou

Let me see if I can break it down further, and maybe it will make more sense. You combat an intrusive thought with an uncertainty acceptance thought and a daily living action - for lack of a better term. "Beating intrusive thoughts" = "uncertainty acceptance thought" + "daily living action" Step 1: You have an intrusive thought: "What if it did happen from a past event?" Step 2: You accept the uncertainty by thinking: "I don't know if it did happen in a past event. maybe it did, maybe it did not." Step 3: You take an action and think about what you are doing: "Driving this car is really important. I need to focus on the road.", which is an arbitrary example of a daily task. Step 4: Steps 1-3 will temporarily repeat, but then eventually, you will notice that only Step 3 is happening; that is, you are only thinking about what you are doing, which means that you are no longer experiencing the intrusive thoughts because you are engrossed in living your life, which is what everyone with OCD should be doing. Eventually, when you are living your life, you will experience triggers (people, places, and things) that will cause you to have an intrusive thought. The point of Exposure Response Prevention therapy is to purposefully expose yourself to those triggers, and immediately afterwards, prevent yourself from performing a compulsion action, such as self-reassurance. Instead of following through with the compulsive action, follow through with steps 1-4 mentioned above.   Hopefully, that helps. I'm actually going to copy and paste what I just wrote into notepad so that I can reference it later if I need to.

@gdman thankyou for that i'll keep trying x