Username: Awais Bahar

Date posted: 40w ago

An Alternative to ERP

What has led you to believe that OCD is the source of truth? Or it could be that you cannot distinguish between what are thoughts and what are OCD thoughts. A normal thought considered significant becomes a compulsion especially when you attach meaning and get anxious about it. What OCD is doing in your brain is searching for threats when there are none. Trying not to have a thought is like pushing a baloon into the water in the hope that the balloon will sink, but it will come up and you know it's hopeless. That's how it's with OCD. I get that everybody is afraid to do ERP because I don't know how to emphasze this enough, it's really scary to do ERP. It's not easy. It's not supposed to be easy. If it was easy, we as a community wouldn't exist, nor OCD specialists. Because it would have been easy, and we would have gone on with our lives simply because it was easy. It's hard to do ERP. But it's worth it. And those people who still think they can't do ERP. They can instead actually try "Do nothing" about the intrusive thoughts thing. We are already exposed to intrusive thoughts whether we consciously do it or not in the case of ERP. But take the opportunity and use those intrusive thoughts as exposure and change our response around it. Sometimes I sound like I don't have OCD. And I know that. I suffer from OCD just like you do. I suffer from Pure O, Magical thinking, and superstitious numbers, and the list can go on. Even as I am writing this, my OCD is like erase that sentence and think about something positive or else something bad will happen. So what have I done then? Nothing. How do I feel? Terrible! And the distress is too uncomfortable. But this way I know, I am starving OCD. And then it tries its best to change and attack other things that I value and love. But once you decide and tell yourself with courage that, I can candle anything that OCD throws at me, that's when you claim power back from OCD. OCD knows your limit of tolerance. So it always try to go higher than that. Try not to outsmart OCD. Because you can't. What you can do is sit in the discomfort and do nothing about your thoughts and compulsions. I always say this and I will say it again, it sounds so easy. But when it comes to doing, we are all back to doing compulsions, and neutralizing thoughts. Somehow it just doesn't work. Why? Because deep inside all of us we have the what ifs, and they have us fight and flight response which makes the thoughts, urges feel so real. Except, it's not dangerous at all. So an alternative to the ERP is "Do nothing". And it's not something new, nor do I take credit of inventing it. No. Most of us are tired of OCD. We need to get tired of the default responses we have for the compulsions and replace them with nothing. We can try. Stay Safe. Awais Bahar

Username: Andiamo1980Andiamo1980

Date posted: 40w ago

I want to do ERP. I have the motivation to do ERP. I am currently looking for a psychologist in Los Angeles who will do ERP with me in person. That's where I am right now.

Username: Angel20Angel20

Date posted: 40w ago

In my logical moments I can see that everything ocd ever suggests is a lie. I have a good memory and definitely remember bad/scary stuff and definitely don’t doubt it. Yet the things ocd dreams up will always be hazy, vague and I immediately start trying to prove it wrong, come up with reasons it can’t be true etc. I don’t do that with real memories even if I don’t like them or are unhappy. The thing is ocd makes thoughts feel very real and that’s what makes us react.

Username: SadUnicorn3 🦄SadUnicorn3 🦄

Date posted: 40w ago

I like your way of thinking. I think the idea of purposefully bringing up intrusive thoughts has made me feel so detached from wanting to do the therapy. It doesn’t feel right FOR ME, and I still find it hard to just sit with discomfort in general, but in saying that I feel like for me personally I agree with the doing nothing thing as an intrusive thought arises, because that happens anyway I don’t feel people have to purposefully bring on them thoughts, I get the science behind how it may work for people, but it is something that has never sat well with me and has caused me to not feel right with the therapies they suggest. I’m still in ocd haze and automatically reassure myself about the thoughts, but I know over time I can learn how to sit with the anxiety without responding. Thanks for sharing this

Username: Awais BaharAwais Bahar

Date posted: 40w ago

I am glad you found this helpful. For most people it's terrifying to deliberately think about things that will cause them great distress. Instead "Do nothing" could be a shortcut to tackle intrusive thoughts.

Username: ChrisEmpoweredChrisEmpowered

User type: OCD Conqueror

Date posted: 40w ago

Thank you for your thoughts this is excellent adviice!

Username: Awais BaharAwais Bahar

Date posted: 40w ago

I am glad you found it helpful. Stay safe

Username: WellerStorn98WellerStorn98

Date posted: 40w ago

Hey Awais, it sounds like you've been through a lot, and it’s really brave of you to share your journey and insights on managing OCD. Your approach to facing OCD head-on, especially the concept of "doing nothing" in response to intrusive thoughts, is both inspiring and thought-provoking. 😊 I'm by no means an expert on OCD, especially with the themes you've mentioned, but I'd love to share some resources that have been helpful for me, if that's okay with you. One resource that I've found really supportive is the OCD stories podcast. It's filled with personal stories from others who are navigating their own OCD journeys, which might offer you some comfort and perhaps even new strategies to cope. Also, there's this app called "unstuck OCD therapy tools" that I got to know about through my NOCD therapist. It's a therapy app that offers AI-personalized guidance and exercises right when you need them. It's been a game-changer for me, helping me to manage moments of distress with more ease. Maybe it could be a useful tool for you too. Stay strong, and remember, you're not alone in this. 💪

Username: Awais BaharAwais Bahar

Date posted: 39w ago

Thank you so much for your understanding. This really means a lot. It's really difficult to live with OCD. But more difficult to live with OCD dictating your life. I try whatever works for me. And I am super thankful that you took time and shared some resources that I think will surely help me. Thank you once again for your generosity. Stay Safe.

Username: Simon Simon

Date posted: 40w ago

I see where you’re coming from, but ERP is deliberately triggering an anxious thought and doing nothing in response. ‘Doing nothing’ is ERP, not an alternative to it. For the sake of not confusing people who are beginning ERP, I would like to offer this clarification.

Username: Awais BaharAwais Bahar

Date posted: 40w ago

Thank you for your clarification. I do understand that "Doing Nothing" is a form of ERP but not the actual thing. While in ERP, one is told to deliberately engage in things that cause distress or are triggering and then changing the response which is doing nothing. In "Doing Nothing" and my choice of calling it an alternative is the fact that in doing nothing, I am saying not to deliberately engage in any triggering thing that can cause distress instead (because someone with OCD is already exposed to intrusive thoughts) do nothing about those thoughts. If you think there's still confusion around this. Please feel free to comment. And thanks again for your response. Stay safe

Username: Simon Simon

Date posted: 40w ago

@Awais Bahar If this works for people, then it works. Facing the distressing thoughts purposefully, with the guidance of an OCD specialist is a way to habituate the fear system more quickly. It also helps to eliminate avoidance. Once someone has developed this skill set, it is much easier to do nothing in response to non-deliberate triggers.

Username: Awais BaharAwais Bahar

Date posted: 40w ago

@Simon I agree. ERP with a guidance of an OCD specialist will not only help someone with OCD learn to deal with distressing thoughts but also rewire one's brain too. However, I see so many people know what ERP is which means they have enough knowledge to try it on their own, yet they don't. It seems they don't want to do it deliberately. They're afraid and nothing gets done. So when I say "Do Nothing" is an alternative, I am coming from a place of "something is better than nothing". So instead of deliberately engaging in distressing exposures. They can use their existing and repeatitive thoughts as exposure and do nothing about them. Since we are already exposed to OCD thoughts, and all they demand is neutralization, and compulsions. We can use them as exposure and change our default responses around it. Although, I acknowledge how important ERP and deliberately engaging in distressing exposures help one as you put it "habituate the fear system more quickly." My choice of calling this an alternative stems from the fact that if one can't deliberately engage in exposures, then one can do nothing about the intrusive thoughts as response prevention. Thanks for you clarification and response. I am really glad you took time to address this. If there's anything else you think might be helpful to address. Please write back. Stay safe.

Username: Logyman13

Date posted: 1y ago

Improved my OCD 67% over 6 months

I just wanted to share a bit of my story as hope for those of you still in a dark place. Back in February, I began sinking into a depression. I couldn't pinpoint why, but life didn't seem to be as enjoyable as it used to be. My interests felt, well, less interesting, and everything grew grey. The strange part is, I had everything someone could want in life: a good job, a loving girlfriend, and plenty of friends and family. I was in a far luckier position than so many others, and yet I couldn't find my footing. I decided to get back into meditating. At first it was great, as it gave me some temporary relief from my suffering. However, I quickly became obsessed with the theory and philosophy behind many of the "non-dual" traditions. Before I knew it, I was having intense panic attacks and dissociation surrounding my identity, consciousness, and overall existence. Thinking itself felt unnatural, and it seemed as if I had seen through some great illusion of selfhood that I would never be able to "unsee." Furthermore, I became obsessed with the concept of free will and if we could ever truly have it in a deterministic universe. I compulsively researched and ruminated over these issues, trying to find answers to questions which were ultimately unanswerable. In April, I was formally diagnosed with OCD. I had never heard of the disorder outside of people using it to describe those who clean a lot or keep organized spaces. In some ways it was relieving; in other ways it was terrifying. Was it really OCD? How did this happen? How can I beat it? Will ERP work for me? What if it doesn't? I was terrified I was going insane. Quite frankly, it felt like I was, and this only spiraled me more. I was desperate to fix my issues, and the more desperate I grew the worse I got. It felt like I was drowning in confusion and doubt, unable to get a single moment's reprieve from the suffering. In May, I started I-CBT therapy. It is a somewhat new but proven method for helping OCD, but it didn't end up doing much for me. After two months, I switched to NOCD, where I found my current therapist and began working with the more classic approach of ERP. Because my compulsions were mental in nature, we began by scripting my worst fears. I would write and record these scripts, listening to them on the daily in different scenarios. Sometimes in the shower, sometimes driving to work, sometimes before bed. The most important part was desensitizing myself to the anxiety these scripts brought up. I often times listened to up to 2-3 hours worth of scripts per day. It wasn't quick and it wasn't easy, but slowly over time I noticed the scripts that used to evoke the most fear in me began to lose their strength. As my original fears lowered, new ones popped up, and I had to stay on top of updating my scripts and staying one-step ahead of my OCD, so to speak. I also had to be mindful that I wasn't using my scripting as a new form of compulsion to "fix" myself. This is a very fuzzy and tough line to follow, but important to keep in mind on your own journey. The key is not to cling to any one technique or approach as a silver bullet. Understand that this process and the things that help it are not linear. Now, at the of August, I can confidently say that I stand in a position I thought entirely impossible 6 months ago. There were so many days and weeks over these months that felt downright unbearable, as if I would slip into some inescapable abyss for eternity. To be completely honest, I still fear this possibility--that all of this progress is fake and the rug will be pulled out from under me at any moment. But the difference between now and then is that I can acknowledge this fear without it consuming my every moment. I can feel the sinking it causes in my stomach and continue on with whatever I was doing or need to do, whether that be answering emails, eating lunch, or petting my cats. And I think this is the most impactful skill I have gained during this entire process: the ability to act despite overwhelming fear and doubt. Which leads me to my final and most important point... DO NOT AVOID. Keep living your life. Go to the store, keep in touch with friends, go to school or work, ESPECIALLY if it all feels fruitless and unimportant. It will always feel safer to isolate, but this is just a feeling, not the truth. Until you teach yourself / brain that it is okay to feel afraid, it will always feel safer to stay in "safe" spaces than expose yourself to a broader world. Whatever you are most scared of, move towards, and continue doing so until you gain the confidence that you can do it anytime you want. Remember, it is NOT about getting rid of the fear, but acting DESPITE it. For better or worse, the only way OUT is THROUGH. Oh and the 67% number just comes from those report thingies you fill out every so often. I hope this helps some of you. Stay strong and never give up. One moment at a time, one hour at a time, one day at a time.

Username: mari.201

User type: OCD Conqueror

Date posted: 1y ago

Some things that have helped me as I go through OCD recovery

This is simply advice that helped me and in no way am I qualified to tell you what to do but only to relay my experience. Please speak with your therapist first and foremost. - ERP: You need it and it feels so amazing when you have someone help you along the way -whatever your brain is telling you that you do not deserve to do (exercising, eating (in general or healthily), skincare, dressing nicely, your favorite hobby, etc.) JUST DO IT! will you be riddle with guilt? yes. will it feel sooo wrong? yes. Will you feel anxious? yes. Please just take care of yourself and think of it as an exposure because I think it is! Refuse the conditions of OCD. If that doesn't convince you, do it for the younger you, the five year old you who dreamt of so much. Do that hobby and activity they would love for you to do - Listen to music and consume content with meaningful and uplifting messages. This is for everyone and especially those of you compulsively researching OCD and whatnot and watching videos and all that stuff. Don't get me wrong OCD knowledge saves lives, but when it becomes all consuming its doing more harm then help. Try to take in content (non-compulsively) that is uplifting and positive. Not to necessarily make you positive but to give your brain happy content- feed your brain the stuff you want more of. This is kind of silly but I love listening to the Spirit movie songs by Bryan Adams- they're kind of badass. -Think about and visualize a future that is full of hope. Ok hear me out. Whenever I would think of the future it would be dark and scary which is terrifying but normal with OCD and especially with depression. As I get better whenever I think about a future but on my terms and with everything working out great, I would feel great and then awful thoughts would flood my brain. This scared me and it still does but I realize that avoiding thinking about a positive future was a compulsion for me (you might not relate to this because its kind of niche and that's ok) -Stop monitoring how you feel. I deal with this more as I lean into recovery. I notice OCD sneaking in as scary feelings. Feel them but ignore diving deeper. Remember your brain has been fixated on a scary outcome for a long time so of course we will get the thoughts and feelings and all that stuff (Don't think about a pink elephant!). Your brain lies whether that is a thought, image, urge or feeling. It will do anything to 'protect' you aka, make you do what you are convinced will make you feel safe which are your compulsions. Resist it all-continue doing what you normally do even if you feel like the most disgusting and horrible person. Like Dory says "just keep going" -Stop monitoring how recovered you feel and stop trying to feel 'perfect' or 'just right'. Just live and go through your day doing what you value no matter what you feel. This is SO hard, it's so much easier said than done but you can't get better if you are obsessed with getting better. Look out for this OCD sneakiness and mention it to your therapist. -Gratitude. Be grateful for whatever good you do have no matter how deserving or undeserving you feel. Be grateful that OCD resources and help is becoming so robust in our time. Be grateful if you have people who support you. Be grateful for your therapist. Be grateful for every single good thing. Even be grateful for your brain! I know, I know, but think about how it's just an organ and it thinks its doing its best to protect you even if it is being supeeeeerrr not helpful. -Focus and help others. This can be hard especially with themes like Harm OCD and POCD but I know how it feels. Focus on how much your sibling would appreciate you helping them with their homework instead of focusing on how terrifying it would be for you with the onslaught on negative thoughts. Think about how much your dog would love to go on a walk and explore the world and not on how awful you will feel doing it. I did it and I know you can. -Stop waiting to love and respect yourself before you do things that will help you love and respect yourself. Stop waiting until you feel better to do what you love. You build self love, trust, and respect by continuously and purposefully doing what you love and what you value. -Stop the internal whine. Ok, listen I am not trying to invalidate how absolutely debilitating this disorder is, but I realized for myself that the internal whining I had about this was keeping me stuck. "why me!" "I love my family, I love children, I love animals, etc., why did I have to have this obsession?" guess what it would stick if it didn't matter. How do you make someone do what you want? By threatening what you love most. It sucks but thank goodness you are tough. You are strong and absolutely capable of handling this disorder. But you won't know this until you try and until you do what it takes. -Accept it all. The thoughts, images, and every part of this confusing and even traumatic experience. Accept that you have OCD and that comes with constant doubting and upsetting thoughts. Accept and find some self compassion for your torment. Accept even when you think you possibly can not. Acceptance helps you detach from the thoughts and creates space for it to be there with out determining who you are and what you should do. This are just some things that continue to help me through OCD recovery. Feel free to ask question below but not reassurance because I will not give it. I love you all so very much (yes even you who thinks they are the exception and thinks that if I knew what they thought it would not apply to them, especially you!!!)

Username: Jman02

Date posted: 37w ago

Pure O and what if OCD philosophy

So I've been doing a lot of introspection in order to FastTrack my recovery for OCD. I am now finally able to share to you guys what I came up with, and I know this is gonna help a lot of people on this forum if you take this seriously. Its called the AUL principle. To remember this better, think of someone from the American south pronouncing the word "All" Here's how it works by letter: Awareness: become totally aware of your intrusive thoughts. DO NOT try to hide the intrusive thoughts through compulsions and reassurance. This is obviously the hardest step because the thoughts are so vile, heartless, destructive that we just want to turn away and run from them. But don't, confront the fears. Uncertainty: live with the fact that you don't know what is going to happen to you. For example, if you worry that someone is gonna hurt you if you go to the store, think "maybe I will get hurt" "maybe I won't" live with the fact that we don't know what is going to happen to use every second of our lives. Lack of caring: after completing the first two examples, your brain should simmer down and you can live on with your life without obsessing. This will take a lot of practice and mental fortitude, as well as a support group of people who know not to ressassure you, which will bring back the OCD. I myself didn't want to change my behaviors because everyone in my life treated me like absolute garbage or was being way to reassuring. It was not until I was court ordered a therapist who wasn't either of those things I wanted to improve myself This is a better way of thinking about ERP at least in my mind. Hope this helps someone

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An Alternative to ERP

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