Is this to be expected?? I feel anxious for hours after ERP sessions. I also have panic disorder so that may be why . Any advice for beginning ERP? I just had my 3rd session today. What to expect?
It feels bad for a while but gets better. The goal depends on what you are struggling with, sometimes it’s to sit with he discomfort or uncertainty and to learn to rely on the response prevention tools. Feeling anxious for hours after will someday help lessen how anxious you feel overall. For me it was finding the right scripts and loop tapes that helped me remember my motivation to get better. It’s not like talk therapy where you feel better right after and then feel worse the rest of the week, the role is reversed. If you are able to sit with the anxious feeling for a while without doing a compulsion, you are retraining your brain. If you do a compulsion, you can try to undo it. You can reach out through messaging to your therapist if you are struggling or journal about the feelings to. Mine is good at replying in our next session to what I journaled about and it’s been a helpful tool. I found that after I had the right tools, I started being able to push harder and feel bad for a while and then I started feeling better overall. I’m really new too, I started the end of April.
When doing erp, does your therapist track your distress level with you? I certainly is difficult and I haven't gotten to some of my bigger items yet, but the things I've done erp with have gotten a bit easier. At the start I had to do some compulsions after my session was over. Maybe I had to wash my hands or change my shirt, but as my sessions went on it got a little easier and for some exposures I was able to be ok with it after a while. I'm not sure if this helps at all. It is hard, and it has had me in tears at times, but it has gotten better for those lesser distressing exposures.
@Student of my mind 🧘♂️ Yes! I feel like I have to do compulsions afterwards, and sometimes I do
@Chels🌿🐝 I might get condemned by the therapists for saying this :), but if you feel like you need to do a compulsion, go ahead. For me, that's how it was at the start. It was difficult just to do the erp, so when it was over I wanted to return to the comfort of my certainty. Slowly however, each time I did the erp I was able to withstand it a little better. I've told my therapist this stuff is sorcery 😀 because I don't understand it, but it seems to work. Just doing the exposures, and even just trying to avoid the compulsion helps.
@Student of my mind 🧘♂️ Yeah I resisted and I ended up in a thought loop for 5 hours 😞it was torture. I agree with you . Going cold turkey and not doing it is tough
@Chels🌿🐝 Sorry to hear about the thought loops. I hope you're feeling better today. I had erp today, and I feel a little uncomfortable that we are pushing into things with little or no forethought/preparation for ocd worries. I'm sure that's part of the point, but it feels like it's flirting with pushing me into a spiral again. I'm managing and I know a few months back this would already have me in a full blown spiral, but I just want comfort. :/
@Steve 🧘♂️ It’s so tough, I totally understand. The compulsions have been like a safety blanket/net so since we can’t do those It feel like freefalling and it’s terrifying. I hate that for you and I’m sorry
@Chels🌿🐝 Step by step, right? (I say questioning my words):) We are doing the right things, but yes, it feels like free falling indeed. Thanks Chels for your understanding and empathy.
Exposure and Response Prevention (ERP) isn't always easy, but as one of the most effective treatments for OCD, it's worth it. If you've started ERP, what has been the biggest surprise you've experienced in learning to resist compulsions? If you haven't started ERP yet, what is holding you back from starting?
I find while doing exposures, rarely does my anxiety lessen. It usually amps up and stays that way for the remainder of the day. I could be having a fairly decent day, but dutifully do my exposures and then the rest of my day is anxiety filled. I guess that’s just how it is now? Also, I’m wondering if my therapist even believes I have OCD. I totally understand my therapist cannot provide reassurance. But it’s to the point it seems my therapist acts like I actually did the thing I fear. I feel so isolated.
Everytime I do exposure therapy and even if it ends up good I get more nervous for the next time. How do I get past this I really need some help please. Now I am scared to even move the car after I drove on the main road 2 days ago.
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