How do people start practicing erp on their own? Because I tried yesterday, and it helped for like two hours, but it always comes back and scares me. I don’t think i can practice it the right way without help.
Don’t give up! I’ve been practicing ERP for seven weeks now. You will have up and down times, but continue on!!
@Anonymous I’d like to find better ways, bc the whole “maybe maybe not” thing just doesn’t help
@hannah_77 I understand you! Something that really helped me was to learn to be passive in my ERP responses. Sometimes by using “maybe, maybe not”, I would actually engage in the thoughts more! Now I prioritize being as casual and nonchalant as possible. The OCD alarm can be ringing all it wants, but we are just going to continue on with our day!
@Happy potato oh my gosh yes that’s what happened to me, saying “maybe maybe not” kinda made me think about it more
@Happy potato and another thing, do you ever wake up and immediately feel anxiety bc your intrusive thoughts already showed up?
@hannah_77 Oh yes!
@Happy potato That literally happened to me this morning, like my chest was filled with anxiety
ERP takes time, it’s not an instant fix but it can really really help :) sometimes we can do one ERP Practise and it not be too scary, but at a later date the same thought can spike our anxiety again. Just keep up the same process, and your brain will learn that you don’t need to ruminate and obsess over the thoughts. It’s not always a linear process and some times are easier than others, but keep it up if you can. Starting ERP with a therapist is really helpful as they can understand your limits and help you navigate it in a way that feels more manageable for you. But obviously this isn’t always possible logistically! I was actually listening to a podcast about a therapist called Kimberley Quinlan and her workbook called ‘Self compassion workbook for ocd’ - it might may be useful to have a look at!
Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.
Hi - just for some context, I have OCD and ADHD. I hate bringing this up, but with these diagnoses, when intertwined, there is ALWAYS a thought. I never stop thinking. This is really hard, especially because I feel like I always need to be talking to someone. Whether it’s my friends or family, talking to people brings me down to earth from certain kinds of thought spirals. However, when I’m alone it is the hardest. When my friends don’t reply I have this compulsion to text again or I need to constantly check my notifications so that I have none left to check. But then to them or new people I talk to, this behavior probably comes across as overwhelming or too much. I’m trying to control it and use erp, but also, I have my moments where I’m just vunerable and give into the compulsion. It’s genuinely so embarassing and maybe not as big a deal as I’m making it out to be but, how do I manage? And how do I relax?
One problem - Various themes This is my first post. I had a relapse a few months ago. Life was amazing and then boom, I got triggered by something and started spiralling about my sexuality (having finally been at peace for two years, entered a healthy new relationship and come out of the closet as an older women). How do you, when you're not triggered practice ERP? I'm able to try and accept the thoughts every time I see a man. What should I be doing when I don't encounter these triggers. I was to say as well that I also am starting to get real event OCD about some of the sexual things I did in the past when I was married and in an unhealthy toxic relationship with my ex husband. I am shamed and disgusted and I'm working on it but there's a certain subsection of the LGBTQ community that trigger these thoughts, groinals and thing for me... I feel like I'm beginning to realise I need to maybe be a little more active in my recovery instead of waiting for triggers... But I don't know how
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