- Username
- Nutellie
- Date posted
- 6y ago
Could you provide more information on your specific triggers ex: blood, chemicals, poop, viruses
Maybe start by making a list of all the contaminated things you’re afraid of, and then rank them on a scale of 1-10 on how anxious they make you. Then start by touching something on the lower end and avoid compulsions. Do this for a few minutes each day. Eventually you’ll want to move up in exposure time and also to the things that make you more anxious. :)
Thank you so much!!
Yeah I'm just really afraid of germs, I hate floors, public places, bathrooms, shoes, & touching people/things to name a few.
Okay.. you could put your hands In soil & sit with the anxiety for the exposure time. Go into public bathrooms and be there for an exposure time. Touch a pair of shoes. Then touch the soles of a pair of shoes. For a set time in the exposure like in the app. You will feel very anxious but know you are doing the ERP!! And it’s okay to have all the anxiety and thoughts, but that you are still doing it :)
Thanks!
Oh damn it I wrote a whole comment? Not sure where my comment went So maybe create a few exposures in the app These are just a few ideas :) Putting your hands in soil, Touching your shoes Touching the bottom of your shoes Touching shoes of people in your house Touching a bin in the street Going to a public bathroom and being in there Going to a public bathroom and using them Emmm.. I will try and think of more!! ❤️❤️ you got this. Hope the app helps too!
Hey! I’m a POCD sufferer and I was wondering if anyone who is doing ERP has any good suggestions for exposure heirarchies that I could take inspiration from? I’m starting CBT soon but I can only get it in a group and I don’t feel super comfortable talking about the details of POCD yet cos it feels really embarrassing. So far I’ve thought of going to the pool/park, or writing down my thoughts and looking at them, but my OCD really goes wild if I try to masturbate or if I feel aroused at all...at the moment I’m avoiding anything like that because it’s so distressing, but is that something I should do exposures for in the future?
How do you use ERP (exposure response prevention) to help “just right” OCD? I’ve never quite understood how to expose myself to anything to help me not do my compulsions since a lot of my feelings are just that it’s not right Like for germ/cleaning OCD they say to touch a trash can or something to expose yourself and not give in to your compulsions, but how would you do something like that with just right ocd?
Can anybody doing contamination ocd please let me know if it's incredibly hard? I just can't seem to push through with ERP. I'm wondering if I'm weaker than others who do ERP.
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