I’m in a loop with my ocd and I know it’s telling me bs but I know it’s only going on and on because I’m engaging with rumination, I’m determined to stop it but every time an intrusive thought comes in the urge to do rumination is so strong and it’s so scary not to do it. The rumination is making me so much worse and I need to stop it but I don’t know how. Any advice please?🩷
Tell yourself there is nothing to control, nothing to figure out. The rumination is an illusion of control it, it can ONLY increase your anxiety. Remember that whatever you are anxious about is not the problem, you trying to solve the problem is the problem. Getting stuck in the loop is the problem. Allow the thoughts to be there but don’t direct attention to them. It takes a lot of effort but try to strengthen your rational mind. Sit down and write it down, what are you actually afraid of, is it rational? If not let it go.
@Malisimo thank you🎀
i was stuck in that loop allllll day yesterday, it was awful. what i found helpful was to try my best to catch myself when im ruminating and end the thought. id say something like, “i’ve already thought about this.” and then redirect my attention to something else. literally anything, even just things i saw outside. it took a while, but with enough time and sitting in the discomfort it got better and better. just don’t engage in the thoughts, do your best to avoid/cancel reassurance, and it’ll get easier <3
@opallia thank you🫶🏻
Sorry you’re going through this. I can relate with the rumination. From time to time I catch myself going down the OCD ruminating rabbit holes. When I do, I give myself some compassion and accept the uncertainty (maybe, maybe not) - knowing that we live with it everyday. At that moment I may practice some mindfulness meditation. Rather than to control the intrusive thoughts, I’m choosing instead not to engage with or judge them and watch them float on like clouds in the sky. After a moment or two, I’ll move forward with whatever I was doing. Not as a distraction but as a choice that I have other things to do. It takes practice and you too can do it. Know that you are not alone. Hope this helps!!!
@Dee C thank you!🩷
When ever you want to ruminate about something use non engagement responses like maybe maybe not or agree with the thought like totally to the thought
Does anyone have any tips on stopping ruminating? I'm doing exposure therapy and struggling to break the cycle of rumination.
So, I think I’ve had enough time with out ocd symptoms to know that my intrusive thoughts are just that, intrusive thoughts. However, I’m having a spike right now and again it feels so real. I have tried erp before and I would ruminate the whole time after the exposure and I would try to stop it but rumination for me is so automatic. I don’t event know I’m doing it sometimes. I would want to start erp again but how can I stop rumination? I know if I don’t stop it, then I’m not doing the prevention part which would then not benefit me at all . Anyone has successfully stopped ruminating after being triggered?
How do you guys stop the rumination or get past the feeling of wanting to keep obsessing or thinking about the obsession? I feel like this is what is keeping my in the loop rn.
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