- Date posted
- 50w ago
- Date posted
- 50w ago
I struggle with contamination ocd too ans I struggle with showers, when I get up in the morning I will litterally feel my stomach drop in the most dreadful way, sometimes the night before I shower I will actually feel anxious about having to shower the next day. I have been stuck in the shower before for 4 hours in an episode so I understand how you are feeling. Something that is currently helping me is music. I will put uplifting, music on while I shower and I focus on singing the lyrics out loud, and focus on the lyrics and singing rather than saying “I’m washing my hands with soap or I’m shampooing my hair etc” over and over again. It also helps me to keep track of the time, so I usually do one thing for one song and try not to let myself go past that. So some songs are like 3 min long or 2 min, so it helps me to keep moving. I keep my playlist like 35 min long so I know that when the music is over it’s time to get out of the shower. Again I struggle and sometimes I’m in the shower for an hour and sometimes I can get out in 28 min it really depends on the stress level. But you aren’t alone, I feel the same way
- User type
- OCD Conqueror
- Date posted
- 50w ago
That will work temporarily but you're still avoiding the root cause. You're brain will know you are distracting yourself to avoid germs. You can use music but make sure to use it as something you enjoy instead of as a tool to avoid or OCD will grow stronger.
- User type
- OCD Conqueror
- Date posted
- 50w ago
Tell yourself " maybe or maybe not there's no way to know" when you have a contamination thought pop up. React without judgement or emotions when confronting these thoughts. OCD can't survive without certainty which you can't actually provide. So living with uncertainty is the end goal. I wish there was a simpler way but ERP therapy definitely takes a mindset shift and courage. I started with the easiest obsessions first to build confidence. Then I tackled the hardest fears last.
- User type
- OCD Conqueror
- Date posted
- 50w ago
Use that script I gave you but I forgot to add that after you say " maybe or maybe not" you should go on to whatever you were doing before the OCD thought arose. Using mindfulness to stay present is important because if you stay focused on your thoughts it's very difficult to resist compulsions. My brain understood I was going back to my tasks because it's what I wanted to do and not because it was a distraction to avoid OCD.
- User type
- OCD Conqueror
- Date posted
- 50w ago
I've been there my friend. Are you seeing a therapist right now?
- Date posted
- 50w ago
I'm in the middle of getting appointments with drs to try and figure out options since therapy is expensive where I am and can't afford it . I have had one dr appointment so far with another coming up this weekend
- User type
- OCD Conqueror
- Date posted
- 50w ago
@justinisscared It's easier with a therapist but after they teach you some strategies it's basically up to you. So give it 3-4 sessions to learn how to do ERP and if you can't afford any more then come here for advice or try other support systems.
- User type
- OCD Conqueror
- Date posted
- 50w ago
@justinisscared Can you share what you're afraid of? You don't need to be too specific. I'll help you with a script. Are you afraid of hurting others or yourself from contamination? I ask this so you can figure out your root fear. That's what you need to address.
- User type
- OCD Conqueror
- Date posted
- 50w ago
For me my contamination fears stemmed from fear of being punished by God. My fear of going to hell was the root of my most tricky obsessions to fix.
- Date posted
- 50w ago
Mine is from fear of hurting others, especially my loved ones, can you help share some tips pls. Struggling everday to a point my hand skin is flaking and in pain.
- User type
- OCD Conqueror
- Date posted
- 50w ago
@Kpika First try to build a mindset that OCD isn't helping you keep anyone safe, which it's actually not. You're reacting to the thoughts because the outcome is scary but you must realize they are just fabricated thoughts by OCD. Thoughts are just thoughts I constantly remind myself. I don't use this as reassurance though. It becomes difficult to perform ERP if we believe OCD is actually helpful instead of a life destroying disorder. Where contamination is concerned I limited myself to what normal people would do and only reacted to a supposed contamination if I could actually see it. For example, I wash my hands only once after using the restroom as this is a normal practice. I don't wash my hands again unless I touch something potentially dangerous I can actually see such as raw meat or blood. While you get those thoughts that pop up want to wash you refrain as long as possible using the script " I may contaminate someone but there's no way to know". The end goal is tolerate the uncertainty that it's possible to contaminate someone however unlikely. You could wash your hands a million times but can you actually guarantee that your hands are clean? Once I started reminding myself germs are everywhere and being okay with uncertainty then anxiety eventually fades away.
- Date posted
- 49w ago
@StoicGuy Thank you for the advice, i never thought from this point of view. I didnt realise i was seeking 'certainty' so much with my rituals which is never achievable. I guess im just so scared/afraid of uncertainty. I learned something new from you, thank you!❤
Related posts
- Date posted
- 25w ago
I keep waking up, overwhelmed with anxiety and I feel like an awful person and I don’t know why…? But I feel like it’s because of POCD, I genuinely feel like a bad person because of all of my false attraction experiences, I feel like it’s my fault, I feel like an awful person and I’m spiraling, it’s so hard to look at myself in the mirror, i can’t bare it, I just feel so awful about myself and I don’t know what to do anymore. I genuinely can’t do this anymore.
- Date posted
- 11w ago
hi, this is a really embarrassing and personal thing to ask or you but i have severe contamination ocd and i just need to know what’s normal. -please don’t judge and be considerate i wasn’t taught this growing up how do you guys wash down there and wash your behind? i’ve been over washing and it’s hurting- i’m so tired of it —do you guys also wash your hands in the shower after washing these places?
- Date posted
- 9w ago
I need advice. I’m constantly washing my hands after going to the bathroom/touching something I find gross, but it doesn’t stop at just washing. I have to keep washing til I feel right (usually 3-4 times). It also isn’t just my hands, I go all the way up my forearms. I know in my head that once is enough. But I can’t kick this repetitive behavior. I know I should just start only washing it once but I don’t know if I can handle the panic that will come after. I need advice/tips if anyone’s gone through something similar what worked for you. Im just sick of this
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