Username: Iceberg Climber

Date posted: Yesterday

Rolling Anxiety Attacks with OCD?

Does anyone have any experience with this? I wake up early with severe, severe anxiety and nothing seems to help. I try embracing the anxiety, breathing, and exercising. But these things only seem to help a little. Fortunately, I do think the length of the attacks are getting shorter (mainly because I'm still trying my best to live normally in spite of them), but they are still lasting a good 5-6 hours. They are quite debilitating. Does anyone have any advice for dealing with these? I've read much about potential solutions (being okay with the anxiety), but I was looking for some personal antecdotes. Thank you

Username: Patrick McGrathPatrick McGrath

User type: Therapist

Date posted: Yesterday

Have you tried Interoceptive ERP? It involves exercises where you simulate panic symptoms one at a time. You would run in place, hyperventilate, breathe through straws, hold your breath, spin in a chair, etc. This allows you to learn that you can handle all of the symptoms of panic and therefore not be so afraid of any of the physical sensations during a panic attack. If you are interested in learning more about this, hit the therapy button on the app and see if a NOCD therapist might be able to help you overcome your panic concerns.

Username: Anonymous1990Anonymous1990

Date posted: Yesterday

@Patrick McGrath I seem to have rolling anxiety too. It’s like the minute I open my eyes I start to spiral / think and don’t know how to get through my day.

Username: Patrick McGrathPatrick McGrath

User type: Therapist

Date posted: Yesterday

@Anonymous1990 - I still say Interoceptive ERP is the way to go!!

Username: Iceberg ClimberIceberg Climber

Date posted: Yesterday

Thank you. I do have an appointment set up for next Monday which can't happen soon enough. I like the idea. I've tried jumping jacks just as a form of exercise to get my heartbeat up and that has helped some, but only a little.

Username: Philipp2024Philipp2024

User type: OCD Conqueror

Date posted: Yesterday

Sounds like somatic OCD to me. Number one compulsion is trying to get rid of the feeling. You say you do different things but they don’t help. That sounds like you do these things to try to get rid of the feeling. That would make those things that you do compulsions, which means they increase not decrease the feeling in the long run. What you already do well is living your life. It is the best response prevention there is out there. Your OCD will tell you that your life will suck while these feelings are on and will tell you to not do the things that you enjoy. Following this voice would be avoidance compulsion. Instead try to do everything you planned without making it depend on if you are anxious or not. Whenever I have a feeling I want to get rid of, I do ERP with it, by putting my focus on it deliberately and then disengaging again many times for like 30 minutes via a loop tape. Would love to climb an iceberg with you.

Username: Iceberg ClimberIceberg Climber

Date posted: Yesterday

Thanks for the advice. Some good stuff in your reply I hadn't thought of before. While I don't think I'm making the things I'm doing to relieve anxiety a compulsion, I might be. I'm trying to embrace the anxiety and letting it pass or stay as it wants. I'm just not so great at it yet I suppose. My main probably is mornings. It's very difficult to not try and make the anxiety "go away" when it's 3:30 in the morning and my heart is beating out of my chest.

Username: Philipp2024Philipp2024

User type: OCD Conqueror

Date posted: Yesterday

@Iceberg Climber I remember mornings and nights had always been my worst too with loads of distress and panic attacks. Sometimes sustained distress going for multiple days/weeks in a row. It has been a fun ride indeed 🙃 I think you are already very knowledgeable with how response prevention works. If you now add in the exposures you will be set for success. You could already start today by putting on the cold water in the shower instead of hot ❄️

Username: Iceberg ClimberIceberg Climber

Date posted: Yesterday

@Philipp2024 Really? I've tried cold showers before mainly as a means to wake myself up (before the panic attacks started). Hot showers in the mornings are one of the only things that have calmed me down the last couple of days. Yeah, I've done a good amount of research. I just don't yet know how to do it perfectly. I'm meeting with someone soon thankfully. I appreciate your comments. I've felt very confused and depressed the last week or so (despite having a really good support structure). I've never had such a debilitating thing happen to me.

Username: Philipp2024Philipp2024

User type: OCD Conqueror

Date posted: Yesterday

@Iceberg Climber Cold shower is an interoceptive exposure. I like it a lot because it can be done every day. While I try to do ERP every day for around 30 minutes some days I can’t fit any in, but the cold shower is always possible because I shower every day 😁 OCD wants you to do it perfectly, but it’s not possible to do it as perfect as OCD wants it to be. Most of the times not doing what OCD advices is good advice. If your support system is anything like mine it will give you lots of reassurance which does only make things worse 😅 Yes, this shit sucks. It won‘t go away unfortunately. But if you keep following the road of recovery it can get a lot better. It took me 1 year time and 42 sessions on NOCD to reach subclinical which doesn’t mean it’s gone, but I can live my life again.

Username: Stay.FluidStay.Fluid

Date posted: Yesterday

If you haven’t already, check out a podcast called Disordered. One of the hosts suffered anxiety, panic disorder, agoraphobia as well as OCD. They’re incredibly relatable and can help guide you on your journey of “sitting” with your anxiety. Doing nothing, in a sense. (Sounds like you do this a lot of the time already, but with a little push back) Like someone said above — it sounds like you are trying to get rid of the anxiety which only tells your brain it is a possible threat and keeps the cycle going. Proud of your progress!! You’ll get to the other side soon 😃

Username: Iceberg ClimberIceberg Climber

Date posted: Yesterday

Thank you for the advice. I've really been doing my best to not focus on getting rid of the anxiety. I know that's the wrong approach. Although, I'm probably not doing the best job. I'm hoping after my appointments, I'll be better at it. Thank you for the encouragement.

Username: Stay.FluidStay.Fluid

Date posted: Yesterday

@Iceberg Climber It’s not always the easiest feat. Don’t give up, you’re doing great!!

Username: Vee4

Date posted: 23w ago

Question!! Please help!!

I don't know if this is ocd related I just know that my ocd feels unbearable when it happens. From time to time I'll get waves of panic attacks that for me will lasts for a week. 3 days if I'm lucky. Recently I went up to 12 days with on and off panic attacks and barely doing or eating anything. This is the longest that this has lasted. I am a overall very anxious person but these make me want to tear my skin off. Does anybody know what this is?? I brought it up to my mom and asked if it was a panic disorder, but she said she doesn't think I have one because she has one and she said that's not what a panic disorder is. I've told her about the waves of panic attacks before and I'm trying to get therapy but right now I feel terrible. Is this a symptom of ocd ?? Does anyone else go through this?? Does anyone KNOW what this is?? Please lmk and if you have anything that could help please tell me :( (I have diagnosed OCD and GAD if that helps any!!)

Students with OCD

Username: Holly223

Date posted: 6w ago

Harm ocd Advice

Does anyone have any advice on how to deal with intrusive thoughts&images. At first i had intrusive thoughts around my partner, now it’s centred around me & I can’t be around window ledges or medication due to a story I read online(it’s too triggering for me) . Sometimes I feel like I can’t leave my bed due to the thoughts being so overwhelming I just break down and want to sleep. I aren’t taking any medication or therapy yet. I worry that if I don’t give my thoughts a reaction that my thoughts are true and not OCD. I’ve had these thoughts 24/7 for 2 months.

Harm OCD

Username: issphra 🫶🏻

Date posted: 21d ago

The Morning Anxiety

I always wake up full of dread and fear. My anxiety is through the roof two seconds after I open my eyes. Someone on this app gave me a similar insight once I believe. But I think anxiety is just the urge to ruminate. About what? It probably doesn’t matter, as long as I can torture myself, as OCD loves. Does anyone else relate to this or agree maybe?

Be a part of the largest OCD Community

Share your thoughts so the Community can respond

Rolling Anxiety Attacks with OCD?

Related posts

Be a part of the largest OCD Community

Be a part of the largest OCD Community