Perfect Imperfectionist
- Date posted
- 24w
Question
What would I do for ERP if my OCD says because I didn’t do something correctly or remember something I will have panic attacks that don’t end?
ThornhillThornhill
- Date posted
- 24w
I had to allow myself to be exposed to not doing the compulsion and holding off on it until the feeling passed. It got easier but it took time. The first time you are using your tools to not do the compulsion is a challenge but it's so worth the journey.
ThornhillThornhill
- Date posted
- 24w
I wept and wept the first time. And then I realized I survived and the feeling passed. I kept doing it. Take back the power. OCD is a bully that thrives on doubt.
AnonymousAnonymous
- User type
- OCD Conqueror
- Date posted
- 24w
All comments are great ideas that have worked for me surrounding my perfectionism and just right OCD! I also have panic attacks some that have been super severe and sitting with the panic feeling and some of the body sensations that go with panic attacks can help. It works if an exposure brings them on or as an example purposely hyperventilating to simulate the feeling of light headedness and trouble getting air often felt when having a panic attack. Having practice habituating and sitting with the body sensations of panic attacks as exposure’s really helped me in relation to avoidance and has resulted in a lot less panic attacks. I’ve learned to not panic about the fact that I’m having a panic attack while it’s happening or if I start to feel the body sensations. From exposures. It has limited both the number and duration of my panic attacks
sopheasophea
- Date posted
- 24w
Here are some examples of exposures one might do for this particular theme that I can think of: intentionally thinking about something you did "incorrectly" in the past and practicing sitting with that anxiety, intensionally doing something "incorrectly" and not fixing it, reading a passage with crucial parts blacked out so you can't fully understand the text, being made to recount a story you can't fully remember, intentionally telling a half-truth to your therapist, etc.
SF18SF18
- User type
- OCD Conqueror
- Date posted
- 24w
@sophea @perfect imperfectionist The responses you have received are great! For ERP, perhaps you can trust the process and the support of a community who understands you and have got your back ❤️
Love1another<3Love1another<3
- User type
- OCD Conqueror
- Date posted
- 24w
For ERP- do the opposite of what Ocd wants you to do. Do something incorrectly on purpose and don’t write something down to help you remember it (as long as those things aren’t superr important)
ThornhillThornhill
- Date posted
- 24w
Sometimes I spend a moment bringing my fear into my mind and letting it sit there. And then I allow myself to park the thought and move on to other things. I have to remember 'its just a thought.' and that helps me
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TrustGod24
- Date posted
- 23w
ERP
I’m thinking about doing erp but my ocd is so severe the thought of accepting my fears happening to me makes me sick to my stomach. I also believe in the power of my words and saying I accept this Bad thing will attract it into my life. I’m not sure what I should do🥲
baukje
- Date posted
- 23w
Erp for insomnia ?
I have, alongside my other OCD themes, an intense fear of insomnia. Although this has been improving somewhat — partly thanks to medication and The sleep school on YouTube — I still find myself ruminating about it throughout the day when I have something important the next day, I get stuck in the fear that everything will be ruined — for both myself and others — because my mind is so preoccupied with sleep. + a fear of depression coming back. It honestly feels like a form of sleep OCD. I'm not sure if that’s an official thing, but that’s how it feels to me. A form of erp is the idea of befriending wakefulness. That works great tbh. Things like sleep hygiene, meditation, etc. — tend to backfire because my OCD latches onto them and becomes too obsessive about “doing them right.” I’m genuinely wondering whether ERP — for example in the form of a worst-case-scenario audio loop (imaginal exposure) — could be helpful in this case. I’m hesitant to start unless I know it can actually help. Is there anyone who has experience with this or thoughts about it? I’m not looking for reassurance or tips to fall asleep — only for ideas on how ERP might be applied in this situation.
Dude01
- Date posted
- 13w
Does ERP mean you have to be delusional to move on?
I'm trying to get my head around ERP. What is the best way to describe how it's a "solution." Imo I think OCD happens with people who are very concerned with their own genuine integrity and probably their own "morality." So when something (like an uncomfortable "real event" that actually happened) messes that up, it's hard to grapple with that...hence the endless rumination and trying to "problem solve" it. But the mind doesn't let you sleep (i.e. OCD) if something is controversial and doesn't sit with you. Or if you obsess over something and it's based on a rooted fear. You just can't "let it go," it has to be addressed and dealt with. But what happens when it is NEVER dealt with? How does ERP address that dilemma as a permanent solution? Or does ERP only address compulsions and anxiety, but it doesn't actually deal with the issue causing it. Do you ever get REAL peace of mind? Or is just something to make you feel "less anxious" etc? Thanks I just want peace of mind. I haven't had true peace of mind in several years.
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