Quick question on acceptance

ERP has been a big help with acceptance. My therapist has me do an exercise where I write down my intrusive thought, and three responses for this thought. The responses are categorized as: acceptance, uncertainty and humor. Being able to sit in the thought and figure out how to accept it has been a big help when thoughts come up that are unwanted. I'm a lot better at letting the thoughts come and not zeroing in on what they mean so much. It keeps me from spiraling out.

Acceptance is a big part of OCD recovery, but it can feel really challenging at first. Many people find it helpful to remind themselves that thoughts are just thoughts—they don’t define who you are. Practicing letting the thoughts be there without trying to push them away or argue with them can gradually reduce their power. If you’d like additional support, feel free to book a free call with our NOCD team. We’d be happy to share more information and explore ways to help. No one has to live in fear of their own thoughts. Here is a helpful resource: https://www.treatmyocd.com/what-is-ocd/common-fears/does-mindful-breathing-help-with-ocd-what-experts-say

I would say to myself, "I accept the uncertainty that (whatever) may be true, because I don't know the future, and neither does OCD, but I'm not doing it now, (or it's not happening now), I'm not planning on doing it and I have a choice." This way, I stay in uncertainty and stay in the present. I still use this when I need it. Another thing I do is say to myself, "I'll worry about it if the situation ever presents itself." Hope this helps.

I would love to know this also, all I can do is either fight them or eat them up and spiral deeper and deeper like some kind of detective on the case. You arnt alone

For me the most important thing is to remind of how OCD works and know that it's never about the content. It is the underlying fear of different things in life and it's about doubt. When we learn to grasp the pattern we don't need a lot of tools, we identify what happens and then we let go.