Hi Peeps, I am doing ERP right now but I struggle with triggering myself. I try to trigger my ROCD and collect situations and texts that could trigger me, but when I read them or engage in the trigger I feel nothing, I can't focus so good and please give me an advice I really want to make this work!!!
So when this would happen with me and my anxiety didn’t rise with the ERP exercise, that would be ok. The point is to have your anxiety rise and then practice not doing anything to bring the anxiety down. If anxiety didn’t show up, I accepted and allowed that too. I didn’t engage with the fact it didn’t trigger me, I simply moved on. OCD will definitely come in with an anxiety provoking thought and you can practice ERP then😀
Thank you. Does that mean it is good to wait till OCD comes on it's own sometimes?
@WrappedinIvy Are you working with a therapist?
@VGH Yess, we had our 5th session.
@WrappedinIvy I’d definitely check with your therapist. Sometimes I spent way too much time in my head about the ERP exercise, like am I doing it correctly, when should I I do it, am I doing it right. So my therapist and I decided on some planned exposures nothing more nothing less. If something can up and was naturally triggering I’d handle it trying my best not to do compulsions(including trying to be sure if I was handling it correctly). Another trick I used was I’d ask myself “is this exposure on my path” in other words say I’m driving to the store to get something and something triggers me. Often I would get into my head( maybe I should expose myself to that trigger). I’d ask myself what was I doing in that moment- going to the store, so I’d allow that trigger to be there, not engage, and continue with my path of going to the store to get something. So do what you came to do with what you came to do it with. Go to the store period.
@VGH Hope this helps!
@VGH Thanks, that honestly helps me alot
Not sure if you have this but there is a Discord server, Ascend, that is also a great support for OCD. Here is the link https://discord.gg/wdkJJvpRcF
Thank you so much!
I have an other question, I am off meds right now because I wanted to try without and can't really tell how it is, right now I am a bit depressed but I don't know what the future will bring. My plan is to either get ADHD medication cause I can't focus so well (I am not diagnosed with ADHD but with autism) or get Fluoxetine (against OCD) right now. What do you think, what are your experiences?
I would definitely check with my therapist❤️. She would know what’s best, based on your needs. What’s important is you’re working on your recovery. I always try to not focus too much on what I’m feeling. Not to say your feeling aren’t valid, but feeling often are reliable when we are working on our mental health. When I was learning to not do compulsions and to “get out of my head” I often felt HORRIBLE! My brain took awhile to adjust to me following my values as opposed to my feelings. I tried to act “as if” I felt ok and often that and making sure I wasn’t doing compulsions (and letting time pass) helped my mood. I’d definitely talk to my therapist though.
@VGH Ugh hate that we can’t edit here, meant to say feelings ARE NOT reliable🤦♀️
I will thank you❤️
i feel like I can’t even enjoy time with my boyfriend anymore. No matter what we do, I’m constantly analyzing, checking, and questioning if I love him, if I feel anything, if I even want to be with him. It’s exhausting. I don’t feel happy, I don’t feel present, and I don’t know how to fix it. I’ve read about ERP, and I know it’s supposed to help, but I don’t know how to start. I feel like my fears are too real, like maybe this isn’t just ROCD—maybe I actually don’t love him, and I’m just scared to accept it. It feels like I’m lying to myself. I know my compulsions: I constantly check my feelings, analyze past memories, compare my relationship to others, and seek reassurance. I know I’m supposed to stop doing these things, but what do I do instead? What do I do when the thoughts hit me with full force and I feel completely numb? I’m scared to sit with the uncertainty. I’m scared that if I stop checking, I’ll realize I don’t love him. I want to do ERP, but I don’t even know where to begin. Has anyone successfully gone through this? How do you deal with the fear when it feels so real?
My spouse is my best friend. A few months ago I basically worshipped the ground he walked on. He’s the best partner in the world so no “maybe he’s not the right person” commentary. Lately my fear of going psychotic has brought back my intrusive thoughts about harming my husband. Now, whether it be from emotional dissociation or medications, I can’t feel any emotions so I’ve developed ROCD. This is ruining my life and has been a month from hell since my spouse/comfort zone makes me feel nothing. My therapist hasn’t given me any info on how to do anything about this other than reading a book (didn’t help). Any ERP suggestions? I haven’t done ERP before for these types of OCD
Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.
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