I need Ideas

I have ROCD and I doing ERP with my NOCD therapist, her approach is to do imaginary ERP (writing stuff down and read it etc.) But I won't get triggered by stuff like that. PLEASE, does anyone else have any other examples or Ideas of kinds of exposures I could do? Here are some details: So my core fears are: "What if it's not OCD but really no love" What if you hurt her What if you never get rid of the stuff What if you just try convincing yourself you love her. So it always works like this: Trigger builds up "naturally" (due to stress, or life changes or if I spend a lot of time with my girlfriend) OCD comes crashing down on me with a massive doubt like "what if you really don't love her and it's no OCD" I try to stand the affliction and stick with my point of view and don't question it (That I love her and it's just OCD) I give in (I am not really doing much, it's more like a light switch in my head that OCD switches from standing my point to be unsure and in question about if I love her) So the thing is, I tried to analyze the shit out of this stuff and recreate situations but I have a really hard time triggering myself, it just won't work. Furthermore I think I might have ADHD cause I am literally ALWAYS distracted, so it's really hard for me to focus. On the other hand, when I WAIT for OCD to come fucking naturaly, it's so overwhelming and I fail. PLEASE HELP ME. My therapist seems to doesn't have a real solution for it.

Username: Honeyshark Honeyshark

User type: OCD Conqueror

Date posted: 49w ago

I write down my thoughts in the moment when OCD hits me and then share with my therapist after. That tends to trigger me more than if I’m writing it when calm.

Username: peaks&valleys peaks&valleys

User type: OCD Conqueror

Date posted: 50w ago

My therapist helps me come up with response prevention statements I can say to myself in the moment. That has been helpful to me. Also I did the ACT workbook on Values and that was very clarifying and helped me realize what I would rather be doing with my time instead of compulsions.

Username: Honeyshark Honeyshark

User type: OCD Conqueror

Date posted: 49w ago

@peaks&valleys Where can I find the ACT workbook?

Username: peaks&valleys peaks&valleys

User type: OCD Conqueror

Date posted: 48w ago

@Honeyshark - The full name of the book is "The ACT Workbook for Ocd: Mindfulness, Acceptance, and Exposure Skills to Live Well with Obsessive-Compulsive Disorder" and it's by Marisa T. Mazza. You can buy it online or maybe even get it at your library

Username: gixmogixmo

Date posted: 49w ago

you can msg member advocates in the messages area - they have helped me a couple of times I understand the situation of trying to force an obsession. Then later something else blindsides you and no response seems appropriate. You are still on a good track in recognition. I know you can deal with this.

Username: WrappedinIvyWrappedinIvy

Date posted: 49w ago

Thank you so much gixmo

Username: Anon, Anon

Date posted: 1y ago

Specific, difficult-to-trigger OCD

My problem with OCD/ERP is that it’s very situational and hard to trigger. So it’s hard to create exposures. My trigger is job offers. I obsess obsess obsess about them if they don’t feel just right, ask for lore time, call everyone I know, do obsessive Research, lose all perspective, and then either accept or reject the at the last minute without much confidence. Then my brain tells me I made the wrong choice, and my compulsion is to prolong the decision-making process by undoing and redoing the decision (“I accept! [2 hours later] Actually, I don’t want the job. Oh just kidding, I do! Oh wait, I don’t.”) How the fuck do I do ERP for this?! It’s not like germ phobia where exposure to the trigger is easy (there are germs everywhere). Job offers, real ones, don’t come around often (thank goodness) but when they do it is hell. This used to happen with smaller decisions but thank god that seems to be less so now

Perfectionism OCD

Username: WrappedinIvy

Date posted: 51w ago

Trigger myself

Hi, I need an advice, I can't trigger myself! I want to do ERP but Everytime I try to trigger myself I feel nothing so it won't work. On the other side OCD triggers me outside of my ERP and I react wrong to it. Has anyone an Idea how to trigger myself properly, or should I wait for OCD to come? But how can I be prepared for it?

Username: WindowSeat

Date posted: 45w ago

SOCD and ROCD ERP suggestuons

Hi everyone, My therapist is not a fan of ERP, we are doing a compassionate based therapy and she really wants to get to the bottom of what is behind my OCD and core fears. However, we have been trying CFT for over a year and I am still struggling with CFT and day to day life. I am really keen to try ERP and she has said yes if I come up with suggestions. Would be very grateful for some ideas of good first ERP exercises for someone with SOCD and ROCD. Thanks in advance!

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