- Date posted
- 7y
- Date posted
- 7y
I’d say do the erp until the 3-4 drops down ever further. I’m happy that you’re anxiety has gone down, though! Remember that intrusive thoughts are normal and you may still be obsessing over them because you’re brain is used to it. Try Jeffrey Schwartz 4 steps, label it as an intrusive thought, remind yourself it’s not you it’s your ocd, and then focus on something more mindful and in the moment. Good luck!
- Date posted
- 7y
Once ERP lowers your anxiety levels you gotta keep doing your ERP even tho you no longer experience distress or anxiety with your intrusive thoughts. The goal is to bring the intrusive thoughts on purpose when you are not thinking about them in order for your mind to move on from the obsession.
- Date posted
- 7y
@bookworm if I’m being completely honest I haven’t been doing my ERP for a long time. I’ve relied on medicine to take away the anxiety and hoping through that the intrusive thoughts don’t become bothersome and go away. Unfortunately I think I’m going through a bout of depression so its somewhat split. I see my psychiatrist on Friday and am going to ask him what med changes we can make so I’m working on the OCD (and depression) but also functioning (I avoid and isolate as my job has weird hours and schedule).
- Date posted
- 7y
haven’t experienced that but i don’t think the goal is to get rid of the intrusive thoughts. if they don’t give you any anxiety then wouldn’t you be better at forgetting them?
- Date posted
- 7y
I still have anxiety, but we are talking about 3-4 tops on a scale of 10. Their still constant obsessive thoughts.
- Date posted
- 7y
i don’t think you can do erp without anxiety depending on how long you’ve been using the strategies and meds. may i ask how long?
- Date posted
- 7y
Curious...what medication are you on? I’ve been through so many meds this past year...
- Date posted
- 7y
@AshleyLM I’m on Lexapro, Neurotin and take Xanax.
- Date posted
- 7y
@AYCArnold, didn’t even think about that. Thanks for the feedback!
Related posts
- Date posted
- 23w
Hi - just for some context, I have OCD and ADHD. I hate bringing this up, but with these diagnoses, when intertwined, there is ALWAYS a thought. I never stop thinking. This is really hard, especially because I feel like I always need to be talking to someone. Whether it’s my friends or family, talking to people brings me down to earth from certain kinds of thought spirals. However, when I’m alone it is the hardest. When my friends don’t reply I have this compulsion to text again or I need to constantly check my notifications so that I have none left to check. But then to them or new people I talk to, this behavior probably comes across as overwhelming or too much. I’m trying to control it and use erp, but also, I have my moments where I’m just vunerable and give into the compulsion. It’s genuinely so embarassing and maybe not as big a deal as I’m making it out to be but, how do I manage? And how do I relax?
- Date posted
- 21w
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.
- Date posted
- 12w
I'm trying to get my head around ERP. What is the best way to describe how it's a "solution." Imo I think OCD happens with people who are very concerned with their own genuine integrity and probably their own "morality." So when something (like an uncomfortable "real event" that actually happened) messes that up, it's hard to grapple with that...hence the endless rumination and trying to "problem solve" it. But the mind doesn't let you sleep (i.e. OCD) if something is controversial and doesn't sit with you. Or if you obsess over something and it's based on a rooted fear. You just can't "let it go," it has to be addressed and dealt with. But what happens when it is NEVER dealt with? How does ERP address that dilemma as a permanent solution? Or does ERP only address compulsions and anxiety, but it doesn't actually deal with the issue causing it. Do you ever get REAL peace of mind? Or is just something to make you feel "less anxious" etc? Thanks I just want peace of mind. I haven't had true peace of mind in several years.
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