Can someone please tell me at what point did you finally accept that it’s OCD? When did the ERP click for you? When did you just stop buying into the lies of OCD and finally let go? Like what does it take. It’s been 2 years of this for me and I’m in ERP currently and it’s just not clicking 😣 is it just me???
Hang in there! Something that helped me was keeping a tallie of all the times during the day that I gave into my ocd and started ruminating. The first few days I started doing it my tallie was over 50 rimes a day. I now have it down to anywhere from 0 to 5. Each day try and reduce your tallies. Little by little I would reduce them and then it clicked! " I don't have to do these stupid compulsions anymore"!!! I still give in a couple of times a day but I'm able to enjoy myself again. Before I would spend almost every waking moment ruminating! I was able to not do compulsions when I was doing ERP with my therapist because I didn't want to embarrass myself! But once I was in my own there was nothing to hold me accountable. So the tallies are a way to hold me accountable. It has really helped me!! I hope this can help you!! Hang in there!
I don’t remember the exact day, or how far I was into recovery. But I remember when I finally realized, and felt, that what my OCD wanted me to do was different than what I wanted to do. I will be honest, it was well over a year of ERP before I finally felt like I had my footing. How long have you been in ERP for? I also hope you are practicing self-compassion. It can truly help you through your worst days of ERP. And know that everyone’s journey is different. You will find the point where it clicks. Start noticing your wins, no matter how small. You can do this
@MichelleV I’ve been in ERP for a little over a year. I fall into the doubt every single time 😩 I just want it to click finally that it’s OCD and nothing more
@Anonymous 25# Don’t forget that you’re working to re-wire your brain. My therapist had to keep reminding me that it doesn’t happen overnight, and undoing years of OCD will take time.
@MichelleV Thanks for this !
Unfortunately I had a serious OCD relapse recently, but when I was at my best for several years i didn’t suddenly realize I had ocd but rather it was a lot of consistent practice until it became second nature. At the time I was using the four-step technique in Dr Schwartz’ book “Brainlock”
What is erp? Is it specifically for ocd?
@Leo <33 Yes it’s exposure and response prevention therapy
To peoples who are struggling with ocd and wants to know if ERP will actually work or not read this: It's been a year I'm struggling with OCD, in 2023 I didn't realize that I was being a victim of OCD, I thought it was normal to worry about the thoughts I was having, actually the thoughts are not even about me, I'm having thoughts about singer's sexuality since years I know it may sound silly but I have been since a year these thoughts are real to worry about, in January my ocd became stronger, I strat having episodes of ocd every week, in may I got to know that I have ocd and from the moment I got to know that I have ocd I didn't have a single day struggling without ocd, in April I started doing ERP it's been 5 months I doing ERP but I'm not still recovered fully but yeah I don't have episodes anymore, I don't worry about the single thoughts for days but still my every thought is controlled by ocd , I still have anxiety which is out of control, I still feel like these thoughts will never go away but I choose to live the way I want without caring about these thoughts.....I know no one's free to care about my mental health but if anyone's reading this please encourage me😔🙏
I’ve completed 11 sessions so far and I can honestly see progress. I’m not back to my “normal” self but I’m gaining parts of my life and my personality back. I never knew I had OCD. I always attributed things to anxiety. Being diagnosed let me know I’m not alone, I’m not crazy, and that there’s help for me. I have a long list of OCD subtypes. As you can imagine, the thoughts and images in my head were extremely distressing and I was concerned for my quality of life and my sanity. 11 sessions in and I’m able to watch shows and movies without being scared I’ll see a trigger, I can practice exposures and navigate through my obsessions better, and I’m finding joy in the little moments in life. I used to avoid so many things and people because I was scared I’d have intrusive thoughts. I still struggle with intrusive thoughts every single day. Some days and even weeks are bad and I struggle more than usual. I have mood swings, extreme irritability, and even sometimes experiencing depersonalization. Sometimes I just plain out feel uncomfortable and weird. But like my therapist said, progress is not linear. I’m learning to count my wins instead of always counting my losses. I’m learning to enjoy the little bits of life that are ok, and I feel proud when I get through hard moments. I’m excited for the future. I’m excited to see how much I progress. Sometimes I’m still scared but I know that’s my OCD trying to get me to quit because we both know this ERP therapy is helping. If you’re struggling, please seek help. It does get better. I wanted to quit after doing my first exposure. I’m so happy I didn’t. And on hard days when I want to give up, I know this is what I’m supposed to be doing to help myself.
Those of you who have overcome at least a bit, if not all, of your OCD. When you went through the CBT and ERP, did it feel like the end of the world? And how did you face the fact that your fears and uncertainties might actually come to life?
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