Anonymous
- Date posted
- 1y
How do you practice ERP consistently?
Do you pair it with another activity? Do it at the same time every day? Something else? I'd love to hear your answers. Hopefully I can adopt some of them.
MichelleVMichelleV
- User type
- OCD Conqueror
- Date posted
- 1y
I do my assigned homework in the mornings before work. Right now I’m working through a worry script, and watching videos. I try to keep a consistent schedule, and try to do my homework on the same days each week. When my OCD flares up outside of my homework, I practice ERP then. My compulsions are mental, so I address my thoughts as they come up.
AnonymousAnonymous
- Date posted
- 1y
This was helpful! I've tried doing my homework in the mornings now and am finding it to be better since I may run out of time in the evenings. For when you do hw on the same days each week - Do you only do homework some days in the week, or do you mean you have specific days set where you do some themes and other days where you do different themes?
MichelleVMichelleV
- User type
- OCD Conqueror
- Date posted
- 1y
@Anonymous I go to therapy every other Monday. So on the weeks I have my session, I do all of my homework/all themes on Tuesday, Wednesday, Thursdays. The following week, I do my homework on Monday, Tuesday, Wednesday. Having “days off” from exposure homework helps me have something to look forward to. Lately I have been struggling to stay on track (for example, I still have 2 trials to finish this week), but doing my homework in the mornings, and on set days, has really helped give me focus in the 2 years I’ve been in therapy.
AnonymousAnonymous
- Date posted
- 1y
@Anonymous - Woah! I had never thought of potentially giving off days to have something to look forward to and help with consistency on practice days. That's amazing that you found something that has really worked for you!
Honeyshark Honeyshark
- User type
- OCD Conqueror
- Date posted
- 1y
My therapist assigned me listening to my loop tapes when I’m walking my dog. I haven’t done it yet but definitely want to
AnonymousAnonymous
- Date posted
- 1y
Thank you! I combined your comment with ones below and incorporated listening to a loop tape to a part of my morning routine and it has helped me be more consistent. Have you tried it yet and if so, how has that been going for you?
Honeyshark Honeyshark
- User type
- OCD Conqueror
- Date posted
- 1y
@Anonymous I haven’t 😅 which is probably why my ROCD has spiked so much in the past few weeks. I need to do it.
MindiliniMindilini
- User type
- OCD Conqueror
- Date posted
- 1y
Well, today, I decided to try ERP today while working out. I think it may have helped but we'll find out.
AnonymousAnonymous
- Date posted
- 1y
Yeah I think paring it with another activity that I am already going to do has been the best method to actually get me to do it. How did that turn out for you?
MindiliniMindilini
- User type
- OCD Conqueror
- Date posted
- 1y
@Anonymous I think good! I did it twice. I think it did help to have the endorphins going at the same time. I will do it more and see how it goes! What activities do you do while doing ERP?
AnonymousAnonymous
- Date posted
- 1y
@Mindilini - Thanks to comments on this thread, I have been incorporating listening to loop tapes to part of my morning routine. I also listen to them while at work or while doing chores at home. I will have pictures to look at which I'll squeeze in sometime in my morning routine. And when going to the bathroom I sometimes practice my contamination OCD homework.
MindiliniMindilini
- User type
- OCD Conqueror
- Date posted
- 1y
@Anonymous I love this! Thank you for the great ideas 😊
Thoughts suckThoughts suck
- User type
- OCD Conqueror
- Date posted
- 1y
Just don’t put out a fire with gasoline. If you’re already struggling don’t add ERP on top of it.
AnonymousAnonymous
- Date posted
- 1y
Can you clarify or elaborate on what you mean? I'm not sure if I am mixing up terms here so please correct me if I am mistaken! I was thinking of homework when I said ERP which I'm supposed to try to do every day.
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