- Date posted
- 39w
What are the best possible erp practices for hocd?
I am 21, a girl and still in college. I can't afford therapy . I would be so grateful to learn and try the erp practices from the community. Thank you!
I am 21, a girl and still in college. I can't afford therapy . I would be so grateful to learn and try the erp practices from the community. Thank you!
ERP session on your own can be beneficial, but it's important to approach it carefully and with a plan. Identify your triggers: Make a list of specific situations, thoughts, or objects that cause you anxiety related to your OCD. This can help you know what to focus on during your sessions. Rank your triggers: Use a scale from 0 to 10 to rate the anxiety level each trigger causes you, with 0 being no anxiety and 10 being the highest level of anxiety. This will help you determine where to start. Start small: Begin with a trigger that has a lower anxiety rating (around 3 or 4). Gradually work your way up to more challenging triggers as you build confidence and resilience. Create a fear ladder: Organize your triggers into a fear ladder, starting with the least anxiety-provoking at the bottom and the most anxiety-provoking at the top. This can guide your exposure process. Set a time limit: Decide how long you will engage with the exposure. Start with shorter sessions (5-10 minutes) and gradually increase as you become more comfortable. Engage Fully with the Exposure: Face your triggers directly. This could mean being in a situation that makes you anxious, thinking about the distressing thoughts, or using imagery to visualize the scenario. Avoid Compulsions: The most crucial part of ERP is to resist the compulsive behaviors or rituals that you typically use to reduce anxiety. This may be difficult, but it is key to reducing your OCD over time. Practice Mindfulness: Use mindfulness techniques to stay present during the exposure. Focus on your feelings and thoughts without judgment, allowing yourself to experience the discomfort. Monitor Your Progress: After each ERP session, take note of your anxiety levels during and after the exposure. Track any changes in your feelings or thoughts over time. Reflect and reward yourself: After completing a session, take a moment to reflect on how it went. Acknowledge your effort and reward yourself, whether it’s through self-care or engaging in an enjoyable activity. Remember, the goal of ERP is to gradually reduce anxiety and build tolerance to distressing thoughts and situations. Be patient with yourself, as this is a process, and progress can take time. Good luck, and remember belief is important.
Thank you for answering. When I am in uni, I experience mild discomfort, when I see women that I think are attractive and then I start wondering if I am attracted to them. But these days that is under control. Triggers are definitely words and bi/ lesbian people who were never a trigger for me in the past, my best friend identified as a bisexual and she was so confident about herself. I loved being friends with her. I don't understand how logic makes no sense here. What do you think about false attractions?
@Anonymous You're welcome . People with HOCD often experience unwanted and distressing thoughts about their sexual orientation, which can cause significant anxiety. This can manifest as doubts about one's attractions to certain people, leading to confusion and discomfort when encountering attractive people, especially if they identify as bisexual or lesbian. The concept of false attractions can arise in HOCD. In this context, it may refer to feelings of attraction that cause doubt and lead you to question your sexuality. It is not that feelings are inherently wrong. Rather, they may be perceived as annoying because they conflict with your personal identity or prior understanding of your attractions.You mentioned feeling uncomfortable when seeing attractive women, which can create cognitive dissonance having two conflicting beliefs at the same time. For example, you may identify as heterosexual, but be attracted to or infatuated with attractive women, causing confusion about your feelings. Having a close friend who identifies as bisexual may affect your thought patterns and feelings about attraction. His confidence in his identity can make you rethink yourself and make you more aware of your feelings. This can lead to increased sensitivity to your attractions and heightened anxiety about them. It can be helpful to remember that attraction is fluid and does not necessarily determine your sexual orientation. It's natural to be attracted to different people, regardless of gender. These feelings do not need to define who you are. They can simply be part of your human experience.As you have identified specific triggers that cause distress, look for strategies to manage these feelings. Techniques may include mindfulness exercises,Meditation are helpful.
@Amara *Her confident in her identity
Also ooh I don't know if this is right or not- If I see a video of a girl on youtube, find her attractive and intimidating, should I click on the video or not? Does it affect my healing process, because I believe it could serve as a erp technique. Am I blocking my erp if I am not interacting or spending more time watching the women I actually adore because they're gorgeous? And I don't mean in a romantic way.
@Anonymous It's definitely something you should face at some point, but I think it's usually best to take these things a few steps at a time. If you go all in at once, it'll likely be too overwhelming at first. For me it was a very gradual process.
@SportySpider - How do you suggest I should start? Youtube guys say start by saying I'm gay I'm gay repeatedly and that kinda felt ok.. like after sometime I thought it was a lie and I was like wow, stage 1 cleared! and then I was ok when I was touching grass at the uni, but Now at home during my break ,it has flared up again because of a thought I had yesterday.
@Anonymous Recognize that intrusive thoughts are a common experience for individuals with OCD. The key is to understand that having a thought doesn't define your identity. It’s okay to experience doubts, but it’s important to not get caught up in trying to analyze or rationalize them. Instead of trying to fight or suppress the intrusive thoughts, practice acceptance. Acknowledge the thought without giving it power. This means letting the thought be there without reacting to it. You can think, “That’s an interesting thought,” and move on without engaging further. Avoid engaging in compulsive behaviors such as repeatedly affirming your sexuality (e.g., saying "I'm gay" constantly). While it might seem helpful in the moment, this can reinforce the cycle of anxiety and doubt. Instead, try to allow the discomfort of uncertainty without seeking reassurance or resolution. Engage in mindfulness activities that can help ground you. This can include deep breathing exercises, meditation, or physical activities like walking or yoga. Being present can help reduce anxiety and create a sense of calm. Identify what triggers your HOCD symptoms and try to limit exposure to those triggers, especially when you’re feeling vulnerable. This might include taking breaks from social media or particular environments that lead to intrusive thoughts.
Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.
How to deal with dangerous harm ocd without a therapist… I’m on anxiety medicine and I’m on Zoloft, but I haven’t been able to get a therapist yet still saving money I try to just like ERP sit with the fears. I’m very weak in this moment cause I’ve had a breakdown mentally I went to hospital and when I try to sit through the fears usually becomes too much for me. Any suggestions?
Hi all, I deal with HOCD and been seeing a therapist for about 3.5 months. It has definitely got better but still affects me very much. Was wondering there is anyone out there who has dealt with HOCD as well and has recovered. I would love to message or even chat just see how your experience was and hear what was beneficial to you.
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