Doing ERP wrong

So i don't have access to an OCD psychologist and I really wanted to try ERP so I tried it on my own, but to be honest it made me feel sometimes worse. The only exercise I was doing was the look into a mirror and say "You might be gay, you might be bi, you might be straight it does not mather" I did it like 3 times per day. After some time I started having stronger compulsions and had a small amount of time where i was at my worse (even doing self harm) thinking I was just gay and should just acept it and that by saying it i was just acepting it. Do you think i did something wrong?

Username: AnonymousAnonymous

Date posted: 17w ago

I think you might have turned your erp into a compulsion. You should just sit with the thought that you might be gay when the intrusive thoughts arise instead of making a time of day to purposely practice the mirror erp and see if that helps

Username: JessIsConfusedJessIsConfused

Date posted: 17w ago

My go to for any ERP is if it makes you uncomfortable then you are doing it right. Topically I do it after at least 40% of my anxiety has gone down (which may take some time) But these practices normally include siting with the anxiety until it naturally dissipates at least a little bit. Some things I do is write stuff down or say my thoughts out loud in a funny voice. Being sarcastic towards them or even recording myself saying them and playing that in the background as I do something with my headphones on

Username: JessIsConfusedJessIsConfused

Date posted: 17w ago

Also sorry sometimes with ERP it gets worse before it gets better

Username: aj.ocd

Date posted: 3y ago

Just kind of an ERP vent. Anyone wanna talk about this experience? It’s bumming me out. So I’ve been doing ERP exercises daily to help myself get over this theme. I started out with ERP towards the gender I have had intrusive thoughts about (men), and it helped knock out a lot of the intrusive stuff and false attractions, but working on my ERP towards women has been rather difficult. I’m still getting mental blocks. I’m trying to expose myself to them and get over false anxiety and other negative false emotions. It’s worked, but it feels like I’m stuck right now. Anyone else getting frustrated? I know ERP is a process, but it feels like it’s taking absolutely forever. Anyone wanna talk / vent about ERP frustrations?

Username: 🚀

Date posted: 2y ago

Ocd getting worse?

Ever since I started ERP I feel like my OCD is only getting worse. I have more intrusive thoughts and memories and they feel worse than they did before. Am I doing it wrong?

Username: Anonymous

Date posted: 1y ago

Am i doing erp right

My biggest obsession at the moment is that I am not going to get better, or, am I going to get better. My therapist is making me say a script to myself about not get better and never being well again, losing my family and suffering for the rest of my life. I am so scared I am doing it wrong. I don't stop worrying about getting better all day long, it goes round and round in my head. I am full of anxiety and pain. I am apparently supposed to really believe that I might not ever get better...but I can't MAKE myself believe that. I still hope to get better....is that wrong? Is that not doing erp right. What if I can't get the erp done correctly??? I feel like my therapist and I are just going round in circles as I am not grasping it properly

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Doing ERP wrong

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