How can one balance exposure therapy with work or study, especially when these activities require focus? For example, how can it be managed when real-life situations trigger more anxiety than anything else? I would like advice or personal experiences—I would really appreciate reading them. Thank you.
R- Just keep in mind that the ERP we do a lot of sessions in the first 90 days to break the cycle, and once the cycle is broken and you have the tools down to maintain OCD when the thoughts occur, then you will be in relapse prevention and do much fewer sessions. Remember, this is just a short period of time to get your life back and live free from the OCD Prison you are in. Some ideas that might help: Try making a list of activities that take the least time to the most time, and then schedule them at times that work for you. Try not to overthink them - "Yes, with OCD, that is way too easy to do." Think of them more as something you are doing to get better, like taking medication for the flu. With each exposure, you will improve. Then there are exposures you can do while doing other things, such as listening to a podcast or documentary while cleaning. You may not be 100 percent focused, but it is being heard and not completely avoided. Then, when you are done, you can sit and concentrate for a while to get even more triggered without distraction. I hope this helps. You got this! It will get better.
I’m doing okay and I’ve started with some of the harder exposures, and I also made a list. The main problem I face is that the strongest anxiety usually hits me when I’m studying, which makes it very difficult. Then I feel like I’m forced to choose between studying or doing exposures—both are very important to me. My mother has invested so much in my education, and I worked extremely hard last year, so I don’t want to let her down. What complicates things further is that sometimes the exposures my OCD pushes me toward feel unsafe—for example, saying inappropriate words in front of my family. If I don’t do them, I feel like I’m failing ERP. I tried to ask my therapist, but since he got married, he hasn’t responded. So I don’t know how to deal with these “unsafe exposures.” I came up with a strategy of saying the words at a medium or low volume instead, but I’m not sure if that’s the right approach. The truth is, I can tolerate the anxiety and I really want to get my life back. I used to feel so much happier and I have so many goals I want to achieve. It’s tough when you see your friends moving forward while you’re stuck in this cycle of thoughts. I don’t want to play the victim—I know my condition is better than before because of the awareness I now have. I’ve been struggling with OCD for about 1 year and 8 months. For the first 8 months I tried “Jeffrey’s techniques,” but they actually made me worse because I used them as avoidance. I’m grateful I stopped them, and I want to keep going with ERP the right way.
I had made a list and sorted by the SUDS level. Then would pick things I had the emotional capacity, the opportunity to do, and the time to tackle. During the exposures I would first review what compulsions I was trying to prevent so I would preemptively come up with how to tackle them as they came up to make sure the erp was productive. You’ll need to be honest with yourself (with what your capacity is at the time) while still pushing yourself. You won’t get it 100% right ever but that’s fine that’s really the gray area you learn to live in with OCD. I picture OCD treatment like exercise. Something that most of us normally aren’t jumping out of our chairs to go do but something we need. But at the same time not something you should spend all day every day doing.
Hi! Your motivation is going to help you so much through this! My only caution is to not use exposure scripting as a compulsion. If you’re stopping something you’re supposed to be doing to address your OCD, then it’s a compulsion and it’s exactly what it wants (attention). And if you’re worried about doing exposures “just right” or perfectly then that’s a compulsion too. We need to do the opposite of what OCD tells us If you’re studying and thoughts pop up, have you tried non engagement responses- “okay OCD, I hear you” “OCD I do not have time for this” “Maybe later OCD”? And then you keep shifting your attention to studying WHILE also allowing that thought to be there? If you don’t pay attention to it, it will go away but first step is allowing it to be present and still do what you need to do. It’s not easy but you can do it
Hi! I was given exposure HW that I chose to do by my therapist but lately I’ve been feeling overwhelmed by it and thinking that maybe I need to start with an easier exposure. However I can only see my therapist every other week due to her schedule and I’m really having a hard time feeling like I’m not following the “rules” of therapy. I feel like she’s not going to help me if I don’t do the exposures and that I’m gonna be all alone again and have no where to turn. So, part of me was gonna just force myself to do the exposure to avoid feeling bad. I don’t want to let OCD run the show also by not doing the exposure…but also feeling like doing the exposure is not quite right either. Please if anyone can relate I could really use some help.
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.
Hi! I’m new to the NOCD community, but I’ve been dealing with OCD since I was 12. I’m almost 29 now, and my biggest issue is health anxiety. It’s gotten to the point where getting work done is nearly impossible because i can’t stop spiraling. I’m lucky that i work remotely, but also makes it easier to be in my own head… Asking for advice - how do you all deal with the intense anxiety and are able to make it through a 9-5 work day? Any suggestions on how I can actually be productive? Thank you!
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