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: 6y

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: 6y

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: 6y

@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: 6y

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.

Perfect Impe...

Date posted: 25w

Question

What would I do for ERP if my OCD says because I didn’t do something correctly or remember something I will have panic attacks that don’t end?

Monkeybrain842

Date posted: 25w

How does one activl 'practice' exposure therapy ?

One problem - Various themes This is my first post. I had a relapse a few months ago. Life was amazing and then boom, I got triggered by something and started spiralling about my sexuality (having finally been at peace for two years, entered a healthy new relationship and come out of the closet as an older women). How do you, when you're not triggered practice ERP? I'm able to try and accept the thoughts every time I see a man. What should I be doing when I don't encounter these triggers. I was to say as well that I also am starting to get real event OCD about some of the sexual things I did in the past when I was married and in an unhealthy toxic relationship with my ex husband. I am shamed and disgusted and I'm working on it but there's a certain subsection of the LGBTQ community that trigger these thoughts, groinals and thing for me... I feel like I'm beginning to realise I need to maybe be a little more active in my recovery instead of waiting for triggers... But I don't know how

Hobbit

Date posted: 22w

Not making ERP a compulsion?

Anyone have any tips on not making ERP a compulsion? I find myself sometimes wanting to do exposures in order to make myself feel better (feel my anxiety go down and feel relief). 😅

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