How have others managed rumination/mental comps?

Been doing ERP for a while now, and overall my OCD is leaps and bounds better than it used to be. I'm not in a crippling panic state anymore thank God. However, at this point I am just trying to figure out how other people with OCD manage their rumination and mentally replaying things in their head? A lot of times I don't even realize that I'm doing it, I will just be doing an activity such as yardwork and while I'm doing it, I will be mildly ruminating about a topic and just find it hard to avoid doing so. My therapist suggested setting a timer every so often to see where my mind is currently at and trying to redirect to something more appropriate (or do ERP exercises). Sometimes it just feels so noisy even though I'm not directly paying attention to it and it ends up being very distracting and affects my productivity. Overall, it's much better, honestly thought it was gone entirely, but OCD is attempting to relapse a little bit I've noticed. Thank you for your experiences and I hope you all have a safe Labor Day weekend!

Rae0fsun

Date posted: 3d

I’ve just had to find the right non engagement responses to break the cycle “I don’t have to figure this out right now” “no amount of thinking about it will bring me certainty” It’s definitely harder when I have less to do but eventually it gets easier to stop paying attention to it

j vv

Date posted: 3h

@Rae0fsun NER (non-engagement responses) have also been effective for me. Acknowledging what I feel, then following with a calm and loving NER helps break the OCD loop. For example: “We’re feeling pretty scared right now. That would be pretty tragic if [trigger] happened right now. Now, I’m choosing to do [this thing that aligns with my values] and not engaging with this.” It is hard to explain, but framing my OCD as a toddler throwing a tantrum helped me keep things calm and loving this way — you’re trying to gently explain to this toddler that “yes, those are big feelings you are having, and that would be scary if it happened. Thank you for sharing”. Trying to engage in any other way only seemed to aggravate and snowball things. Also, simply slowing down when you realize you are caught in a mental rumination helps! I put myself on a quick 1-3 minute break when things are overwhelming with 1 task: breathe. This helps take the urgency out and builds up a barrier between terrifying trigger and compulsive thinking. I’m not perfect at ANY of this, but I know how you are feeling and wanted to share. Rooting for all of us! 💜

Anonymous

Date posted: 3d

I struggle with mental compulsions and it’s almost automatic for me. I think your therapist is right and setting a timer would be good. I’m trying to get better about not ruminating. It’s hard, but doable

Anonymous

Date posted: 3d

I struggle with this too so thank you for making this post :)

encouragingf...

Date posted: 3d

I know what it’s like to have to deal with things like this and fear of relapse — don’t give up ❤️

Anonymous

Date posted: 2d

I’m only about a month into therapy but I’ve been improving and noticing the same thing. Sometimes I don’t even realize I’m ruminating or it happens so fast I didn’t even think about it. I’m not trying to police it super hard because I’m sure that would stress me out but if I notice I’m thinking about something way too much I will stop and now allow my self to think about X topic or situation until tomorrow. I think we gotta let our brains get use to noticing when we are ruminating and we will get better at it with time tbh

anxietypoops

Date posted: 25w

The RP in ERP

Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.

kitchensink234

Date posted: 16w

Advice please!

I have really started to take control of my compulsions and im starting to string together better days! Still not great days or even good, but they are better!!! I have controlled my outward compulsions (googling, research, reassurance, checking) the past couple of days and felt the positive impact of that. But unfortunately, I am realizing that the rumination is still constant. My sexuality and relationship are the only two things constantly on my brain, and if they aren’t I freak out and wonder why im not thinking about them! Anyone have any advice on how to deal with the rumination. Sometimes I don’t even notice im doing it, but it’s taking up 90% of my day. Once I start to tackle this I think I may make some real big progress! Hope everyone is fighting today! ❤️

Gmoki

Date posted: 15w

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?

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How have others managed rumination/mental comps?

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