- Date posted
- 5y ago
- Date posted
- 5y ago
I have had the same issue. Sometimes the thought is more distressing after ERP than during it! I would love to hear insight from others. For now what I have been doing is when the thought comes back up, I think something along the lines of "This is a worry thought. I thought is just a thought. I am going to let it be." Most of my compulsions are mental compulsions so I have to repeat a similar thing in my head each time the thought comes back (and it does a lot!)- being careful not to reassure myself as that just reinforces the thought and feeds into the OCD.
- Date posted
- 5y ago
That's exactly what I do! I found that saying "it's just ocd " doesn't help. I need to figure this out. I do believe in erp. What's your theme? Mine mental as well. ❤
- Date posted
- 5y ago
Ironically I am a mental health therapist and my theme is that I missed something in my sessions with clients which will result in my professional license being taken away or getting sent to jail. What is your theme? The mental compulsions are so sneaky! I'd recommend checking out the memoir "Is Fred in the Refrigerator?" by Shala Nicely (although she does not have exclusively mental compulsions). I have read most of it and have really loved it. She talks a lot about embracing uncertainty so her response to obsessions is often something along the lines of "I may or may not (enter fear thought such as 'die of Aids'). There's no way to be certain. Thank you, OCD, for giving me anxiety and the chance to make my life better." I am experimenting with this too and find it effective at times.
- Date posted
- 5y ago
Interesting. Mine is pocd and harm ocd. I've read so many wonderful books over the last few months. I'm familiar with shalas work. It all started in February when I went through work burn out from teaching. It left me with ocd. Which is strange in itself! I'd love to talk more often with you. Thanks for answering.✌❤
- Date posted
- 5y ago
It took me quite awhile to get a proper diagnosis because it's a unique presentation. I'm grateful that I finally got one though as I feel like I'm finally making some traction in treatment. That is strange how that popped up for you! Any particular books that you'd recommend?
- Date posted
- 5y ago
Ps I want to recover!
- Date posted
- 5y ago
I know. They say that ocd attacks the themes most important to us!! Do you have other themes? How long have you had ocd? My therapist didn't really understand I had ocd. She thought I had gad. I did research on my own and have been seeing an ocd specialists for roughly 3 months. I do have trouble not doing mental compulsions. Which I'll use your phrase "that's a worry thought." I love "everyday mindfulness for ocd by shala and Jon hershfeld Freedom from Obsessive compulsive disorder by grayson. Overcoming unwanted and intrusive thoughts by sally winston. I love dr. Steven phillipson. Check out ocd stories with Stuart Ralph as well.
- Date posted
- 5y ago
That is my main theme. I have some other themes, but they are all work-related and involve messing something up or accidentally doing something unethical. My OCD also started in February! Lots of job stress at that time. It got worse when I changed jobs, moved to a new house, and became pregnant all at the same time a couple of months ago. All positive changes but I think it was a lot to handle all at once! I definitely had OCD symptoms when I was a kid though too. And I've had variations of anxiety disorders my whole life. Thanks for the book recommendations! I will check those out. Have you found it helpful to meet with an ocd specialist? I am currently looking to change therapists which is sad because I really like mine, but she and I both know that OCD is not her speciality so I could get more effective help from someone else.
- Date posted
- 5y ago
Oh my gosh! That's a lot of changes to go through. Congrats!!!! ? Interestingly enough I've always been super mellow and a roll with it kinda girl. I raised 2 wonderful sons and am a gentle soul. Lol However we moved took care of my dying father in law long commute to work and taught pre-k for 6 years. The last 10 year's have been a lot. I didn't realize I was getting depressed and anxious. My school was year round so I never had summers or holidays off. I believe my ocd event occurred because I left mid year and felt guilty. I beat myself up for not hanging in till the year ended! I also developed checking stove and locked doors. ? I would totally recommend an ocd specialists!! He suggested I check this site it out because I didn't want to tell others (except hubby). It's helping me to talk to you. I've been feeling confused and isolated. ❤✌
- Date posted
- 5y ago
It's crazy how stress can build up and turn into something more! I am glad you are getting the help you need with an OCD specialist. I have enjoyed talking to you too! I have told many friends and family members about my OCD, no one really gets it so it's nice to feel understood :)
- Date posted
- 5y ago
The obsession will stay with you, BUT it won’t bother you anymore, the absence of thoughts is impossible and that’s not the goal
- Date posted
- 5y ago
How long have you been doing erp? Days, weeks, months? If it's been months without any progress I'd suggest maybe you are doing mental compulsions or distracting yourself during erp. If it's just days or weeks this is normal, I think. I find after erp sometimes my brain is sort of testing by sending the obsessions back to see how I respond. The goal of erp is actually not to eliminate the obsession but to change your behavior and response. The obsession does naturally fade over time if you respond less.
- Date posted
- 5y ago
I love ocd stories!!!
- Date posted
- 5y ago
That's a nice goal. ❤
- Date posted
- 5y ago
To accept thoughts and not to fuse with them.
- Date posted
- 5y ago
I've been doing it for weeks. I do see improvement. However the content borhers me duh and almost out of habit I reassure myself. I understand that I'm not a criminal anymore lol that's good. I was able to tolerate this week erp it just the same old same unsettling thought
- Date posted
- 5y ago
If it's been weeks and you're still responding to the thoughts it might be your mindset and what you're thinking during erp making it less effective. I had the same problem for the past couple months.
- Date posted
- 5y ago
Ok let me ask you this. During erp I'm fully present and welcome any sensations anxiety etc. I don't do compulsions during erp.
- Date posted
- 5y ago
So my guess is you're doing something? Distraction maybe? From my own experience what I was doing before was being present and trying to tolerate the anxiety. What I realized I need to do is really try to think thoughts my ocd doesn't like to make my ocd really freak out. When I do it this way it feels like the ocd part of my brain is screaming at me to make it stop, and I basically just continue this and try to make it scream more. One tip I read that I found really helpful is try to make it a game and see how much you can torture your ocd. Another thing that helps me in addition to just listening to a script is going to a location that makes it feel more real and /or looking at upsetting pictures on my phone. Basically try to think of things that your brain will hate and do them.
- Date posted
- 5y ago
Hmm... Thank you I haven't been consciously bringing up the frightening obsessions during erp. I've been sitting with it. I need to talk to my ocd doc. Thank you.
- Date posted
- 5y ago
For me that worked a little but I really needed to turn the volume up and scare my brain even more. Once I started doing that I noticed a big difference.
- Date posted
- 5y ago
Very interesting thread, bookmarking it for the book recommendations. Another pure O here with a variety of themes than change over time. Have had OCD symptom since I was a kid but I haven't started treating it until 4 months ago. However I was being treated for depression and gad for the last 8 years. It feels like I've lost all my youth fighting against myself (almost 36).
- Date posted
- 5y ago
Suggest you check out podcast the ocd stories. Really excellent info on there
- Date posted
- 5y ago
llamaduck- I see what your saying. For this particular obsession I've never felt anxiety. Because it's the annoying thought in my head like a mental hiccup I'll try "bumping up my game" as it were. Lol Rakemitri - my heart goes out to you. Hang in there. You are not alone!!!
- Date posted
- 5y ago
Did you listen to the one with a Dr. Steven Phillipson? So insightful. Are any of you on group therapy? I'm on the waiting list for one..
- Date posted
- 5y ago
Yup, really like his talk. I especially liked shala nicely talk on erp. That is really what helped me immensely.
- Date posted
- 5y ago
That's ocd stories with Stu Ralph.
- Date posted
- 5y ago
I have quite an intensive library oon ocd! Sounds like you do too! Do you have her book mindfulness for everyday? Co wrote with Jon hershfield.
Related posts
- Date posted
- 9w ago
Hi guys! I’m new to the community and I’ve recently received my OCD diagnosis (tho I’ve known about it since childhood). I’ve been somewhat spiraling lately as I wait for my first ERP session (hooray!) I was just wondering if any of you guys have received ERP for existential OCD and if it was successful? My existential OCD compulsions are more so mental and have been affecting me in the sense of dream/memory flashbacks and giving me a sort of “uncanny” feeling about everything around me. Any advice is appreciated! Thank you❤️
- User type
- Therapist
- Date posted
- 8w ago
So you got to ask me anything… Now I’d like to ask you something! I’ve heard from Members that they were so scared coming to their first ERP session. They were terrified that I would think they were crazy, that I would tell them their worst fears were true. That I would confirm they are some form of a terrible person or have them hauled off to prison for their thoughts. I’ve also had Members share how they’re very scared to begin ERP treatment because they’ve researched enough to know it means facing the fear, without the compulsions that have kept them feeling safe (but not really safe) this entire time. They struggled to see how they could be capable of doing this, while simultaneously acknowledging that they did not want to live like this anymore. If you have had your first session, what were your thoughts before? Did you have any hesitations or fears going into it? How did it turn out? If you haven’t yet begun to work with an ERP specialist, what is holding you back?
- Date posted
- 8w ago
Can I hear some examples of specific parts of ERP that has helped you? I've been doing talk therapy for a few years and the major issue I have with it is that I already have analyzed all of my problems from every angle, so I'm kind of just sitting there yapping about it for an hour. I need solutions and things that make me feel better.
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