ERP question

Hi all, Question/comment on my journey. I've been dealing with so ocd for a few years and have ridden it's waves but recently identified a new trigger where reading stories of people realizing they're gay after years of a happy relationship sparks a ton of fear in me. I did some ERP by intentionally reading these stories and trying to write down that it's ok and my partner is supportive and if I'm happy now I can be ok with that despite uncertainty. My question is while I'm reading these stories I got to the point of dizziness, nausea and was shaking. Should I keep reading stories and let the anxiety build in moments like this or am I ok at that peak discomfort to write down my what ifs and do deep breathing? I just want to make sure I'm doing ERP correct. Thanks!

Sexual Orientation OCD

Steven55!

User type: OCD Conqueror

Date posted: 1y

ERP is best utilized under the guidance of a trained OCD therapist.

conquer_fear_1

Date posted: 1y

I have SOOCD, too. You might want to make a hierarchy of least scary ERPs to most scary ERPs and work you way up to most scary ERPs. You need to practice being uncertain about your sexual orientation first. Then practice being uncertain of your sexual orientation while watching the videos. Any type of reassurance you give yourself, such as "that's not me." is a compulsion because you're trying to give yourself certainty. When you live in the uncertainty, the argument about your sexual orientation stops in your head. Once you try to start to obtain certainty, the argument in your head starts again. You'll discover that everyone is uncertain about their sexual orientation. It's just that those with OCD have a little bit of a harder time accepting the uncertainty.

Honeyshark

User type: OCD Conqueror

Date posted: 1y

Usually they recommend doing lower distress exposures first to gain confidence and practice then work your way up to the harder ones. If you can do an exposure and sit with it till it’s only 50% of the original distress you’re doing great!

guitardog

Date posted: 1y

Ok thanks! So instead of reading a few stories maybe just read one and sit with that one?

Monkeybrain842

Date posted: 23w

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

hbocd

Date posted: 22w

ERP Therapy

I read about ERP and have seen information about it on here. One of the goals is to say, "maybe I am this or that...ect." That terrified me. The thoughts and images that go in my head are disturbing and upsetting. I don't want to even think about saying, "maybe this or that." It's devasting to have these thoughts and question why you're having these thoughts. Doesn't the "maybe" make it worse? The one thing that helps me is that is to remind myself that these are just thoughts and I know I'm not a monster, even if I feel like one. Is ERP not for everyone? Has anyone else had a problem with the techniques used in this kind of therapy? I had cognitive therapy for years with an OCD specialist and that seemed to help a lot. Writing out the worst case scenarios would make me suicidal. Im having a difficult time not obsessing over the "maybe" after intrusive thoughts now. It doesn't make it better.

Anonymous

Date posted: 14w

Need help right now

So been trying to do erp with my therapist for a while now, and tis really hard and feels like it's not working. Il get this weird sensation or feeling that makes me feel"gay" or as if I'm attracted to someone, and I know my therapist keeps telling me" you don't have to put meaning into the thoughts or feelings" but that seems impossible to do because and I'm sorry to say, it makes me feel that specific way. And I'll use the Erp quotes, "maybe maybe not" or"the more I struggle, the worse it gets" or"these feelings and thoughts are here, but I'm choosing to let them be" and I'll do nothing and try to let it be here but it's so distracting and feels very real, and it's like this sensation, small or big and it last all day, and even just sitting with it isn't working. And my therapist will tell me"you don't have to believe in it" and I'm sorry I feel like if it were that easy, OCD would have never been a problem in the first place, or live with uncertainty, however it doesn't feel like uncertainty, but feels very truthful or valid. Idk what I'm doing wrong tho

Be a part of the largest OCD Community

Share your thoughts so the Community can respond

ERP question

Related posts

Be a part of the largest OCD Community

Be a part of the largest OCD Community