Advice?

I'm sorry to hear that you're experiencing a relapse. Focus on your breathing or use mindfulness techniques to bring your awareness to the present moment. Techniques like the "5-4-3-2-1" grounding exercise (identifying things you can see, hear, touch, smell, and taste) can help anchor you in the now. Instead of trying to fight your intrusive thoughts, acknowledge them without judgment. Understand that these thoughts do not define you and recognize they are part of OCD. When you feel the urge to perform a compulsion, try to delay it for a few minutes. Gradually increase this delay over time. This can help reduce the anxiety associated with the compulsion itself. Use cognitive restructuring to challenge irrational thoughts. Ask yourself what evidence you have for and against these thoughts and whether they are realistic. Find activities that you enjoy or that require your full attention, such as reading, drawing, exercising, or spending time with friends. Engaging your mind can distract you from intrusive thoughts. Resist the urge to avoid situations that trigger your anxiety or compulsions. Gradually facing these triggers can help diminish their power over time. Structure can provide a sense of stability. Try to maintain a daily routine that includes self-care activities. Remember to believe in yourself and your recovery. You can do it, just as you did before.

Thank you so so much for your kind words and advice!! This was very helpful🫶

Use the SOS button. Take care of your body - sleep, nutrition, exercise. Learn basic mindfulness - stay grounded in the here and now. Sometimes when it's really hard I have to speak out loud to help myself be present in the moment - "now I'm brushing my teeth, I feel the taste in my mouth of toothpaste, now I walk out in the kitchen to make some tea..." Practice practice practice - and it takes time. We have to remknd ourselves that we have an disorder and we don't will fall for the tricks. Compulsions make it worse. Check Jenna Overbaugh on Insta - she is great.