How to be alone with your thoughts besides ERP?

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?

My OCD Academia

Date posted: 9d ago

Allow yourself to sit with the anxiety. Feel how uncomfortable it is when there’s a thought and you’re resisting that urge to talk to someone. But remember that this is only to stop compulsive behavior. Talking to friends and family about your health is super important, so don’t think that this is a replacement of some sort. The goal is for it not to be a compulsion, but if you need a friend, message them!

Gmoki

Date posted: 4d ago

@My OCD Academia Thank you so much !! I really appreciate it. I’m going to try !

High priestess

Date posted: 9d ago

I understand how you feel as I have both OCD and ADHD. Remember people with ADHD tend to be more sensitive (both for our nature and maybe past experiences as neurodivergent people). But you can use that infinite brain power to your advantage in the first stages so you calm down. You must have a hobby or an interest that absorbs you so much you don't get distracted from it easily. Ideally it should bring you joy. You can end up developing some skills and at the same time fighting the urge to seek reassurance from other people. I know it's hard as I also benefit from friends and family reassuring me almost on a daily basis, I come to them to speak out loud my silly thoughts and they are always supportive and kind to me. You can always resort to them of course, and I believe you should message people when you need help and feel too vulnerable but the goal here is to get rid of the need of being reassured constantly.

Gmoki

Date posted: 4d ago

@High priestess Thank you so so much!! I appreciate it a ton. Everything you said here is so true. I’m trying to really take this time and figure more things out abt me. I’m so embarrassed that I still haven’t figured out what hobbies that I like to do at this point in life (I’m 20). I love fashion, I just don’t know what to do with that. I’m in school and I’d like to be a forensic psychiatrist one day but that can’t be my hobby if it’s going to be my profession. I love working out when I feel motivated enough to, but as of late I haven’t. I have so much to do lol idk where to start

SF18

User type: OCD Conqueror

Date posted: 9d ago

@Gmoki thank you for sharing. Being alone with your thoughts can be really tough. Please give yourself some grace and self compassion and realize that it doesn’t happen overnight. Trust the process. The thoughts are temporary and will eventually dissipate. You are strong. You are not your thoughts. Your thoughts do not define you. Try to let your thoughts be and reshift your focus to the present moment. Be proud that you are working on this. You’ve got this ❤️

Gmoki

Date posted: 4d ago

@SF18 You’re sweet, thank you so so much. I’ll try to remember this!

Anonymous

Date posted: 9d ago

Treat OCD like a back seat driver. They be noisy but unless they paying my gas and can be kind the can say all they want. I'm going to choose where we go and focus on using a GPS not OCD. It's a "maybe I will compulse, maybe I won't, yet let's find out how far I can go together"

Gmoki

Date posted: 4d ago

@Anonymous Hahaha I love this!! Thank you so much. I’m definitely going to try

mœœse

Date posted: 9d ago

trust yourself. trust your friends. they’ll tell you if they’re not wanting to receive texts. do you like reading? i have OCD and ADHD as well and i know exactly how you feel…. sometimes reading a book or an article helps me quiet my thought because i then have to focus on the reading.. especially if you read in your head or even out loud, then you are keeping yourself company, right?;) just what helps me sometimes. ALSO talk to God. even if it feels weird. He is always listening.

Gmoki

Date posted: 4d ago

@mœœse Yes I love reading!! Do you have any book recommendations? Thank you so much this is so hard lol

sara_24

Date posted: 22w ago

Anxious about everything

Guys I need help. I feel so alone . Basically I have this compulsion where I feel the need to write everything but this stems from me being anxious about EVERYTHING. Like my mom came in my room and I was irritated and snapped, immediately regretted now I keep writing “don’t be mean to mom next time” but I keep thinking about it. Then I think about how I finally left my house today and all the surfaces I touched that could’ve been contaminated and now I’m writing “next time don’t touch this and this”. Then I think about all the things I need to be doing for this week and I’m writing “don’t forget to do this and this” even though I’ve written it 5 times already. This is what happens everyday btw. My brain always thinks about something I need to be doing and making me anxious that I’ll forget it which is why I write it down on my notes app. I’m sooo mentally exhausted I need help pls!! Anyone have any advice ? I used to think I need to stop the writing but really I need to stop the anxious thoughts coming into my head . People say I need to accept the thoughts and let it go but that’s too hard for me

Anonymousssssss

Date posted: 19w ago

Do you have to do erp?

I’ve noticed that I’m somewhat happier also ignoring my thoughts than I am instead of doing compulsions (I’m sick and tired of being sick and tired atp) but I’ve heard you’re technically supposed to do erp rather than pushing under the rug. But idk if I have a thought I just refuse to think about it again and im fine even if I want to do compulsions

Girlypop

Date posted: 14w ago

ERP for fear of cancelation? (Event/False Memory)

What ERP or other techniques do you use to combat fear of cancelation? Especially curious about those with taboo thoughts, false memory ocd and event ocd based off of real events where the fear of cancellation may actually hold some validity. I once did my own ERP not under a therapist but just on my own I decided to create an anonymous account on Twitter and defend a friend who was receiving online criticism. I knew that this would be semi-controversial so I was expecting backlash and when I recieved troll replies it actually seemed to be a really helpful low-stakes exposure activity. Is this something that others have done? Low stakes online posts etc. that you know will recieve negative responses? I have had severe OCD as a kid as pretty much every subtype under the sun, and as an adult I pretty much have all the types under control except for this real event and false memory and taboo thought OCD. It seems like a different beast since it's somewhat realistic in the camcellation culture today, and it's confusing to address. Ive shut down almost all social accounts and it's keeping me from progressing in a career where I need to have an online presence :/

Be a part of the largest OCD Community

Share your thoughts so the Community can respond

How to be alone with your thoughts besides ERP?

Related posts

Be a part of the largest OCD Community

Be a part of the largest OCD Community