How to stop checking

Hello, I'm new here. I went through a really intense and traumatic breakup about a year ago and I'm currently working with my university for a SA/Title IX case against him as he was abusive in varying ways and very manipulative. I have the need to check and search the parking lots, the spaces around me, etc.. for him and his very distinct car frequently. It's been getting a lot better as I'm seeking therapy and back on medications. But some days I still have frequent urges to check, I feel like if I don't check, then something bad is going to happen. Aka, I'll run into him, and I fear he'll hurt me or say something to purposefully distress me. I get incredibly nauseous, panicked, obsessive overthinking if I don't which doesn't allow me to be present and learn in classes. Something that has helped me cope is having headphones and sticking to a strict routine and limiting my time on campus.

Username: zyanyazyanya

Date posted: 45w ago

Aw honey, I’m so sorry. I can’t imagine how hard this has been on you! However ocd stems form your triggers and what gives you anxiety. you deserve a break from checking I suggest you try to acknowledge that ocd revolves around this fear, whenever you feel the need to check remind yourself of how much stronger you are from the thoughts that bombard your mind. Ocd is a bully. Also having a routine is great! When I was in the mental hospital for my harm intrusive thoughts I wrote down what I would do when I “recovered” and how my life would look like without the fear. I wish you the best my love. 🫂

Username: Don’tLoveDrama-itLovesMeDon’tLoveDra...

Date posted: 45w ago

Hey it sounds like your going through a lot and I think it’s great your seeking therapy🫶 I think maybe it is a combo of ptsd and OCD being intensified from it but I’m not a professional BUT I do have some tips from one for general ocd:

Username: Don’tLoveDrama-itLovesMeDon’tLoveDra...

Date posted: 45w ago

Here is a technique that helps me: (warning it sounds more complicated then it is) Breath in through nose for 5 seconds Then HOLD breath for 5 (trust me the HOLD makes ALL the difference) Breath out through mouth for 5 seconds this is called Diaphramic Breathing Ok so now here is the actual thing: Find and name out loud: 5 things you can see 4 things you can hear 3 things you can touch 2 things you can smell 1 thing you can taste (Do Diaphramic breathing in between each step👍) TIP look around both sides of the room or just utilize stuff as far apart as possible This will be like “bilateral stimulation” which will get your logical side of the brain working This is important cause OCD is emotionally motivated

Username: Don’tLoveDrama-itLovesMeDon’tLoveDra...

Date posted: 45w ago

@Elliss Very true

Username: Don’tLoveDrama-itLovesMeDon’tLoveDra...

Date posted: 45w ago

I know doing that is a process and may take a min or two but I promise that taking the time to do this is worth it cause after you’ll live in the moment and be more present👍

Username: annaaa

Date posted: 5y ago

I dont know if this is considered ROCD, but Im always checking up on what my boyfriend is doing on social media and put thoughts into my head that he’s cheating on me... I’ve caught him sending messages to another girl, and it broke my heart. I was so close to breaking up with him but decided to give it another try and my trust in him is growing back. We have been really really good lately but I always am engaging in compulsions to check Instagram and every platform of social media. It is especially worse when I text him, and he doesn’t answer and I see him active on another platform... it triggers me to think he’s messaging another girl and my thoughts start spiralling. I do not try to engage in the compulsion to always check my phone but somehow I always do. It’s consuming my professional life and distracting me from work!! Any advice?

Username: Sunshine ☀️

Date posted: 5y ago

I’m having disruptive thoughts about my car alarm going off when I’m away. For background, I’m a college student that commutes to class. Lots are huge and I spend hours at a time away from my car. My biggest fear is that I’ll press the panic button on my car, and that it will go off until the battery dies, or be a nuisance to others. I’m sometimes late to class because I compulsively check every aspect of my car to make sure it is okay, as well as continuously going back to my car to check if I accidentally pressed the panic button.

Username: ocdami

Date posted: 1y ago

Is it OCD?

My ex and I broke up a few months ago.I learned his license plate number while we were dating as it was silly, and I had some joke about it with him. Anyways now I find my self checking license plates as cars drives by ( as I live on a small island ) worried I’ll see him. But like even cars that aren’t his make and model. Also… what does this even mean.

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How to stop checking

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