Hi there! Does anyone else experience real event OCD? My days lately are filled with (sometimes) crippling guilt and shame over real things that have happened in the past. These are all things that are relatively minor in the grand scheme of things. I’ve talked to friends/family/therapists about them and I’m reassured they aren’t “that bad” but my mind can’t seem to let them go. Anyone else dealing with this? Any tips for forward progress? Much love to you all. ❤️

I’m in the same boat. I really ONLY experience real event ocd and it’s extremely difficult to deal with. I had three events that alternated but now it’s down to one from my teenage years that is constantly triggered. I also shared it with countless friends and therapist and have been reassured that it’s my ocd blowing it way out of proportion. Unfortunately this reassurance only works for a hot minute and then my brain is back to ruminating. Im supposed to do daily ERP for it but currently struggling to face the anxiety head on. I would love to start a thread/support group for real event ocd because it’s definitely a theme you hear less about.

Of course! In order for the ERP to be effective, I’ve found that the script needs to include your WORST fears that your mind plays on repeat, all the “what if’s.” An example script my therapist gave me goes like this: “I am a bad person and if the people in my life knew the things that I’ve done, they would agree and validate that I’m as bad as I think I am. And because I can’t change the things I’ve done that I believe make me bad, I can never not be bad. Maybe I am inherently a bad person” I know it sounds a little repetitive but these statements reflect my mind chatter that makes me so uncomfortable. I am going to record this on a recording app on my phone, and then play it on repeat for about 15-20 min/ twice a day. I’m not looking forward to the discomfort and anxiety, but it’s with ERP that the kind gets desensitized to the obsessive chatter.

Welcome to my world at the moment, you are not alone. Is it like guilt you are feeling?

I've got this right now. It's horrible. The only thing you can do is bring yourself into the present as we can not change the past. It's not easy to let things go but whenever a thought pops up from my past I just take a deep breathe and focus on what's around me. I hope you feel better soon sending love your way

I had this theme :( so difficult but ocd make it sound worst than the event really is !!

Ey! Same here buddy. Like people say your worst case scenarios are never gonna happen, but you still think they're gonna happen. Goddamit brain. Stop with the guilt Brain whyyyyyyyy

The ERP really helped with two of my events I was obsessing over. I found that I REALLY leaned into those scripts, and they were worst case scenario scripts. I listened as much as possible, I’d even play it in the car. I can’t seem to get the same relief for my third and final event though... it’s like it has been around for so long that it’s being very stubborn and difficult to overcome. However, I’m continuing to write different scripts with my therapist to try to better target the content.

*mind

You will get it figured out! And thank you for giving me hope that I can get mine under control too!