how do i shower like a normal person

on the daily i shower for 2-3 hours. i dont understand why but i spend so much time being paranoid of being dirty or touching something dirty in the shower that i constantly keep washing nonstop. i spend like 20 minutes washing my hands in the shower before i even touch my shampoo, then after i finish my shower i spend 20 more minutes washing my hands. i also developed a bad habit of cleaning the knob that controls the water because i believe it is very dirty. this is very exhausting and hard to live with, so can anyone share some advice?

Contamination OCD

Username: izabela’socdizabela’socd

Date posted: 49w ago

I deal with this every day, I wash my hands before I even enter the shower sometimes. My tip is to do the exposure response prevention. Handle the ocd head on, TOUCH the things you feel are dirty and sit with that anxiety. Sit with the anxiety and eventually the anxiety will go down. It’s going to be hard I’m not going to lie to you it’s going to be so hard but in order to get past this you have to touch the door knob, try showering for 1 hour instead of 2, dont wash your hands before you touch your shampoos. You need to do ERP to get through the ocd and beat it.

Username: EstridEstrid

Date posted: 49w ago

I know, have been there, done that...Make a managable plan where you step by step reduce the compulsions. Make decisions about how and for how long time. Use a timer or count. Make a new plan for each week until you shower normally. I did and it took me 6 months - it wasn't that hard but I had to be disciplined - it was wonderful to se that it was possible to get free of this!

Username: ofcourseOliviaofcourseOlivia

Date posted: 49w ago

i really feel for you, this sounds so tough. spending hours on something that should be quick and relaxing, like a shower, must be incredibly exhausting and frustrating for you. it's a lot to deal with when your brain is sending you all these false alarms about being dirty or touching something that feels contaminated. 😔 by the way, have you heard about this new ai-powered ocd therapy tool called 'unstuck?' i've been in a similar loop before, and what really helped me was this free ai ocd therapy tool called "unstuck" (unstuckmyocd.com/try) that my nocd therapist recommended. i think it'll be especially helpful for you because it gives personalized, step-by-step support for those moments when your ocd feels impossible to manage, similar to what an ocd therapist would do. i hate when people promote stuff, but i really think it can help you because it's changed my life. lmk if you have qs or just want to talk more! <3

Username: Treasure

Date posted: 2y ago

Struggles with hygiene

I have contamination ocd and have been struggling with using the bathroom and showering. Everything is done in excess, so I’m constantly over wiping and washing to virtually no end! ironically, I feel like my hygiene has actually gotten worse because of this. Just looking for advice.

Contamination OCD

Username: Ancient-1

Date posted: 1y ago

Exposure suggestions

Good day, you awesome people! I struggle with spreading my own (bathroom/groinal) germs and "contaminating" others somehow. Logically I know it's not necessarily going to make anyone sick, but it's coming to the point where I have to wash my arm if it touches my behind at all while wiping (in case waste travels as it sometimes does)--and this morning I felt I had to wash my hands after touching the shell of my ear. It's clear that a lot of washing I am doing is to avoid guilt--I feel like I am "being sneaky/doing something terrible" if I don't do it. Some things are justifiable, yes, but the line has become so blurred I have changed many of my routines around this and I cannot tell what constitutes as "acceptable" or "normal" hygeine anymore because anything less than what I have started doing feels awful. I even wash my hands after drying off after a shower... though that I am trying to stop. I am wondering if anyone could help me out here with suggestions? Thank you so much for listening to my woes. I appreciate you all immensely.

Username: Aalexander7

Date posted: 1y ago

How not to shower for so long?

I take really long showers that cause so much stress cause i get obsessed to make sure every part of me is covered in soap and then repeat the process on certain parts/have to reapply the area if i touch the curtain. And i worry about what wil happen and that the house will be filhly and germ ridden if i miss a part or touch the curtain. I shower as soon as i get home and wait on the porch cause i dread the shower. Any advice on how to not be so obsessed or get over being so concerned about it? I want to shower and get clean, but cant bring myself to shorten the shower/go over the top. I dont like anytning in thr house that isnt sealed before hand and i can open it and drop it so no on3 else has touched it. It is causing alot of trouble for me. Thank you.

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how do i shower like a normal person

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