Ocdandme123
- Date posted
- 5y
pureolifepureolife
- Date posted
- 5y
That could be an exposure, sure. But you’re definitely not performing it correctly for it to be effective. It’s okay to notice sensations, but not to try to “figure out” where they came from or what they mean, that’s a mental compulsion. Set aside a set amount of time each day to look at lesbian couples on Instagram (I think 5-10 minutes is PLENTY.) each day, scroll through posts and allow your intrusive thoughts to happen. As they do, respond to each with “maybe.” “Maybe I felt something down there, or maybe I didn’t, or maybe my OCD is what’s causing me to feel something, or maybe it’s another reason entirely unrelated.” Accept that all of these are possible and do not provide a definitive answer. Do this to each thought. Don’t follow them, try to answer them, test them, etc. when you’re done, write down your SUDS number (subjective units of distress, ie how hard was it on a scale of 1-10, 10 being the highest.) then go on about your day and don’t ruminate or engage in compulsions to try to figure out how the session went. After a week or so, you should notice that number you’re writing naturally drop. When it’s half of what it used to be, time for a new type of exposure!
Ocdandme123Ocdandme123
- Date posted
- 5y
Oh okay so it’s almost more scheduled than just randomly doing something. I feel like after I do it, it’s just going to be on my mind all day on how it made me feel or worry a lot more. So the goal is to just not let it affect me and just think the things then let it go ? Without compulsions?
pureolifepureolife
- Date posted
- 5y
@Ocdandme123 Yup. The rest of the day when your brain says “what if when you felt X it meant Y,” you respond with “maybe Y, or maybe it’s OCD, or maybe there’s another reason entirely.” And let go of knowing the answer.
pureolifepureolife
- Date posted
- 5y
@pureolife And yes it’s very scheduled. While you may practice similar responses on the fly in real life, this is your structured “I’m going to trigger myself on purpose” time.
Ocdandme123Ocdandme123
- Date posted
- 5y
@pureolife Okay! Thank you for your advice and help. Have you overcome this?!
pureolifepureolife
- Date posted
- 5y
@Ocdandme123 I’ve overcome particular themes in the past and gone into remission for years at a time but currently sucked back in with my own theme and in therapy with an OCD Specialist to overcome it.
Ocdandme123Ocdandme123
- Date posted
- 5y
@pureolife I see an ocd specialist in a week and I’ve been seeing a therapist up until now just for talk therapy. I hope to overcome this so I can stay with my bf ? this is horrible. It’s ripping him and everything I hoped to have and wanted for my future away from me. I cry so much
pureolifepureolife
- Date posted
- 5y
@Ocdandme123 Well you’re doing the right thing seeing a specialist! It will take a little time to start feeling better but recovery is very possible. And I know the feeling of life being ripped away very well. It’s awful and I’m so sorry you’re in that state right now. Open up to your therapist about it all and they can help you sort out a plan specifically for you and help you hold yourself accountable.
dpveritasgolddpveritasgold
- Date posted
- 5y
Well for one, definitely don’t try and “force” anything. That will definitely only make things worse. As far as what to do for ERP, check with your therapist to make sure what you’re doing will help you and not harm you.
Ocdandme123Ocdandme123
- Date posted
- 5y
Not actually force but almost like it’s just going to happen because I’m so focused and worried about feeling something :( and okay! So should I stop until I see her in a week? Cuz idk if doing erp in my own is the best thing if it’s not what I should be doing
EsosaEsosa
- Date posted
- 5y
That could quickly turn into a compulsion where you check and don’t feel anything
Ocdandme123Ocdandme123
- Date posted
- 5y
Looking at lesbian couples?
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