Grateful

@Someone99 I’m scared I will go to prison for my online search when I was a early teen I didn’t know that was wrong

@Zubaida How long ago was it?

@Zubaida And what did it involve?

@Zubaida It's ok, you don't have to go on to details, I'm just hoping to understand a little better about how much your distressed

@Someone99 Sorry I was offline, I scared to tell u but it was in 2022 so 3 years ago and to do w 🌽

@Zubaida Begins with p, rhymes with 🌽?

@Someone99 Yh

@Zubaida I suffer with real event as well. And we become so easily and horribly distressed over things we've done and what we may "deserve" because of it. So first off, it's important for you to recognize the intrusive thoughts and acknowledge that they are intrusive and unwanted. Also, be present in the moment, you're not in any real danger, you're safe.

@Zubaida So allow the "what if ...", "maybe the police...", "I must be...", this must mean...". Those are intrusive and unwanted. Allow them, but sit with"Maybe, maybe not". And allow the uncertainty of it all, without reacting

@Zubaida This is only step one.

@Someone99 Thank u , that helps. What u mean step 1

@Zubaida It's important to calm the OCD thoughts first. Because underneath that, you're not able to forgive yourself.

@Someone99 And to calm the thoughts I just accept uncertainty ?

@Zubaida It's strange, I know, but yes. This is what we work on in ERP therapy. Allow the thought, separate from the thought, sit with uncertainty because researching is a compulsion, ruminating is a mental compulsion. I have a few response tools I learned how to use in ERP that have been very helpful.

@Zubaida Not really "calming the thought", it's responding to the thought in a healthy way.

@Someone99 Ok thanks ☺️

@Zubaida You're welcome. Are you doing ok?

@Someone99 Yes i am thanks for asking

@Zubaida Anytime

@Someone99 Can u tell me them

@Zubaida Well, I'm cautious because I know how disturbing "p" can be. It's not one of my main themes, but it's there. And I notice so many on here are struggling with it. So I know it's a difficult one. One thing we need to do is recognize that although there are different themes, the approach to respond to the thoughts are the same, OCD is OCD. So, basically there's a few approaches I've learned, uncertainty, separation, acknowledge and adjust, delay are some. How you apply them to help you will be unique to you. So, I'd love to help you if I can.

@Someone99 Any help is appreciated thanks

@Someone99 Hey r u online

@Zubaida Hi. I am now

@Someone99 Hi how r u .

@Zubaida I'm ok. Thanks for asking:-) How about you?

@Zubaida R u struggling today?

@Someone99 I was was but Somone on here help me so I’m good now

@Someone99 I’m glad ur ok . I’m alr now thanks for asking

@Zubaida Glad you're ok :-) thanks for writing me earlier. I work an evening job so I just woke up shortly before I messaged you. It's 9:40am where I am. Lol

@Zubaida I did read your posts from a few hours ago. I know how difficult it can be, please reach out anytime. :-)

@Someone99 Thank u