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?

Perfectionism OCD

JuneW

Date posted: 5y ago

I’ve wondered this a lot myself. This may not be the case for everyone with “just right” ocd, but I think that often there is a hidden anxious thought that “if I don’t make this right, I won’t be able to think about anything else or I’ll be anxious until it is right.” So that’s somewhat analogous to the fear of getting sick and dying with contamination OCD. I still find it difficult to do ERP with my just right ocd though, and do think it’s pretty different than other OCDs

madie

Date posted: 5y ago

I agree. I have so many thoughts about doing the compulsion that I just do it to make them go away. Of course it’s only a quick fix until they all come back again. Something I try to do if I’m feeling up to it is try to wait longer periods of time before acting on the compulsion. Like... exposing myself to the discomfort

harriet221

Date posted: 5y ago

@carlybelle I think it’s more to do with your fears. Like on the surface ‘Just right’ ocd might seem like there’s no real fear behind it, but there is. Therapists reveal what that is and then tailor the therapy around it. I’m pretty sure that’s how it works?? I’m not entirely sure though

ejgh

Date posted: 5y ago

I recognise the same flaws sometimes in ERP, but usually there are ways, I think sometimes somehow we don’t want to figure it out. I have tried putting things ”just wrong”, and even though that helps it’s by no means a perfect method. What it does do is make you take a first step into the discomfort of things being ”not just right”. I think what is more useful is to stop yourself when you notice yourself trying to get something just right, and try to just leave it, maybe first by distracting yourself then to pure exposure.

EllieH95

Date posted: 23w ago

How do you do ERP without spiraling?

I have contamination OCD that causes me to excessively wash my hands/clean items with disinfectant wipes. I know I just need to start with small exposures but how do I do that without spiraling? I tried a while back by just touching the outside of my dishwasher and not washing my hands after and it led to me being unable to even exist in my house. I basically lived on my couch for three weeks as it was the only 'safe' space that I had not touched with my dirty hands. I had to take a week off work to clean my house to make it somewhat liveable. I still haven't got round to cleaning everything though so things like my kitchen are still no-go zones that I don't enter. I just don't know how to start ERP without it making everything worse. Any advice would be appreciated. I am not seeing a therapist at the moment due to financial constraints.

Contamination OCD

Freddy327

Date posted: 19w ago

Waiting for therapy

Hi everyone. I'm feeling kinda scared because I have to wait a whole month to start ERP therapy, but I feel like I need to start doing exposures now because the longer I wait, the more anxiety I get. It just feels like the OCD monster is getting worse. One thing that helps me is asking one person about an obsession I have...asking a person that I trust, and then doing an exposure after I get the "ok" to do it. I feel like I do need 1 reassurance and then I can go ahead and do it. I know i'm not supposed to ask for reassurance at all, but i dont think you're supposed to do ERP on your own right? Does anyone have any suggestions for what to do while waiting for therapy? PS-the reason there is a wait is bc she's on vacation. After she's back we will meet regularly.

Sosa2loud

Date posted: 11w ago

Kind of Spiraling

Hi guys! I’m new to the community and I’ve recently received my OCD diagnosis (tho I’ve known about it since childhood). I’ve been somewhat spiraling lately as I wait for my first ERP session (hooray!) I was just wondering if any of you guys have received ERP for existential OCD and if it was successful? My existential OCD compulsions are more so mental and have been affecting me in the sense of dream/memory flashbacks and giving me a sort of “uncanny” feeling about everything around me. Any advice is appreciated! Thank you❤️

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