How do I get out of a Flare Up

Im having a OCD specifically contamination OCD flare up all month and I don’t want to feel this way going into March, I’ve thrown out clothes, towels, stayed up for hours doing compulsions, washed my hands till they crack and bleed, I have washing pilling up cause I’m so overwhelmed by all the extra things I’ve added cause I thought it was contaminated. It’s completely draining me to the point where I’ve become sleep deprived and are avoiding part of my home because they are deemed contaminated to me…I only moved in a few months ago, I had a roach problem and using baits and insecticides really messed with my ocd too. anyone have any tips or tricks to make this easier? I wasn’t doing this bad in January :( thankyou in advance :)

ShellyMint

Date posted: 4w ago

For me I always find that when I can’t convince myself that something isn’t dirty, just dealing with it as soon as possible is best because when I avoid things it tends to spread. I know it is super hard. I wish you luck♥️

tig.chi

Date posted: 4w ago

In my most recent flare up, I felt like I lost my mind for about a week. I think I was in a constant alarm response. After getting support from family, my therapist, walking a lot, and journaling a lot, I decided that the problem wasn't the trigger. The problem was ocd. (And then had to keep deciding that, since ocd is such a doubter). I slowly started challenging the compulsions, reducing them. Or if I couldn't reduce one yet, then observing how ocd reacted when I did one. It's been a gradual process and I'm not back to baseline yet. But I'm doing so much better. You can do this. One step at a time. Trust yourself and your skills.

learningtore...

Date posted: 4w ago

@tig.chi Thankyou, I’m sorry you’ve had a recent flare up, I appreciate you sharing what you did to feel better and I’m very glad to hear you’re doing better too! Go you! Thankyou for the advice, just know you’ve helped me :)

Kinu

Date posted: 4w ago

I know its very hard, my ocd flare up usually in winters because of too many clothes. Just start telling yourself that everyone around us does not even clean their spaces for months, but still are so calm and relaxed. Why should i bother. Also, start dropping one by one compulsion from your routine, such as sanitizing or cleaning any stuff of yours on daily basis, touching surfaces which are triggering you, start with baby steps, don't go for any bigger exposure first. Give yourself time after performing that exposure, sit with the anxiety. Also, try breathing exercises. It really helps.

learningtore...

Date posted: 4w ago

@Kinu It’s so hard to comprehend sometimes that ‘other’ people don’t worry or think as much as people with ocd, it’s so drilled into you. Thankyou for your comment, it has inspired me to stop a compulsion one by one like you said, I will take on what you’ve shared, thankyou :)

EllieH95

Date posted: 17w ago

How do you do ERP without spiraling?

I have contamination OCD that causes me to excessively wash my hands/clean items with disinfectant wipes. I know I just need to start with small exposures but how do I do that without spiraling? I tried a while back by just touching the outside of my dishwasher and not washing my hands after and it led to me being unable to even exist in my house. I basically lived on my couch for three weeks as it was the only 'safe' space that I had not touched with my dirty hands. I had to take a week off work to clean my house to make it somewhat liveable. I still haven't got round to cleaning everything though so things like my kitchen are still no-go zones that I don't enter. I just don't know how to start ERP without it making everything worse. Any advice would be appreciated. I am not seeing a therapist at the moment due to financial constraints.

Contamination OCD

Freddy327

Date posted: 13w ago

Waiting for therapy

Hi everyone. I'm feeling kinda scared because I have to wait a whole month to start ERP therapy, but I feel like I need to start doing exposures now because the longer I wait, the more anxiety I get. It just feels like the OCD monster is getting worse. One thing that helps me is asking one person about an obsession I have...asking a person that I trust, and then doing an exposure after I get the "ok" to do it. I feel like I do need 1 reassurance and then I can go ahead and do it. I know i'm not supposed to ask for reassurance at all, but i dont think you're supposed to do ERP on your own right? Does anyone have any suggestions for what to do while waiting for therapy? PS-the reason there is a wait is bc she's on vacation. After she's back we will meet regularly.

carol.xxx

Date posted: 12w ago

flare up please respond

Hey guys, I am having the worst HARM OCD episode I have had in a while. I am having disgusting, awful intrusive thoughts about harming others. It feels so real. It feels as if I am about to get up and just do it. The worst bit about it all Is I know I feel distressed and panicked. But where the thoughts are actually happening ( in my head) doesnt feel this feeling. This is making it feel worse as it really does feel like Im just going to do it. I am crying my eyes out because I know im petrified and dont want to hurt anyone im so scared. I have this terrible intrusive feeling in my that feels like its justifying the thoughts. Please can someone talk as I am scared Im crying I dont want know what to do I want this feeling gone I am so scared. I tell myself Id kill myself before hurting anyone else, but would i ? What if I actually do want to kill Please respond Im so scared

Harm OCD

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How do I get out of a Flare Up

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