Everytime I do exposure therapy and even if it ends up good I get more nervous for the next time. How do I get past this I really need some help please. Now I am scared to even move the car after I drove on the main road 2 days ago.
It's normal for things to get worse. It's almost like you withdrawal and the anxiety shoots through the roof.
@Anonymous Yes!!!!!
@Anonymous How do I get better I just get so nervous I Feel nauseous
Hi Stacey, there are different ways during these anticipation and transitions. Letting your therapist know so they can adjust such as giving you examples of what to say or focus about inbetween sessions such as "it may feel bad now, it may feel good really soon" or eating a chocolate right before reach session to stimulate the body to remember ERP means you get a treat! The therapist may also adjust the time spent on transitioning in or out longer so your body has time to realign to every day life and more eager to continue where you left of for the next ERP. Example changing the full 60 minutes of ERP to 5 minutes to check in, 45 minutes ERP, and 10 minutes to discuss what you're looking forward for the week and how to treat yourself after this session. This also can be included if you're doing the homework ERP that's not with a therapist, just helps with the therapist providing tailored tips for your specific needs.
@Anonymous Thank you so much I really appreciate the time you took to respond.
@Anonymous And I will try this too!
If there are places you want to go or things you want to do that you haven’t done before or not often/not recently, organize them by distance. Each time you drive to do one of these activities, the idea is your memory will latch onto the novelty of the new/rare activity instead of the anxiety around driving and you’ll slowly build yourself up. Maybe go once a week or once a month, further out each time?
@Bronsautracks Sounds good !!
@Bronsautracks But the problem is I can’t drive anywhere at all no amount of distance. I constantly have this impending doom feeling like something awful is going to happen and I just can’t handle it it’s like too much!
@Stacey353 I know, I had/have the same problem. It only got better for me when I found my own way through it, but I thought I’d share the idea, in case the thought process behind it might spark an idea of your own. I hope you’re able to overcome it!
@Bronsautracks You’re so wwwwt thank you I really appreciate it
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.
I am a learner driver, with about 70 hours experience with driving. Ever since I have started and up till now, I have crippling anxiety that I am not a good enough driver. With my next birthday coming around in a months time (when I can go for my driving test), I feel so inexperienced and think that I will never progress or even if I can drive on my own, I will cause a car crash. There’s this feeling I’ve always had, that I can’t be independent and do things for myself. I always have to pre-organise everything with guidance. This includes what I wear, how my bedroom is decorated, what I eat, etc. And with driving, I feel like I’m never going to be good enough to gain the confidence I need to drive on my own. P.S, the majority of my driving has been obtained through my parents, but I am only starting lessons now (If I had the choice, I would’ve done lessons from the beginning).
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.
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