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
I find while doing exposures, rarely does my anxiety lessen. It usually amps up and stays that way for the remainder of the day. I could be having a fairly decent day, but dutifully do my exposures and then the rest of my day is anxiety filled. I guess that’s just how it is now? Also, I’m wondering if my therapist even believes I have OCD. I totally understand my therapist cannot provide reassurance. But it’s to the point it seems my therapist acts like I actually did the thing I fear. I feel so isolated.
One problem - Various themes This is my first post. I had a relapse a few months ago. Life was amazing and then boom, I got triggered by something and started spiralling about my sexuality (having finally been at peace for two years, entered a healthy new relationship and come out of the closet as an older women). How do you, when you're not triggered practice ERP? I'm able to try and accept the thoughts every time I see a man. What should I be doing when I don't encounter these triggers. I was to say as well that I also am starting to get real event OCD about some of the sexual things I did in the past when I was married and in an unhealthy toxic relationship with my ex husband. I am shamed and disgusted and I'm working on it but there's a certain subsection of the LGBTQ community that trigger these thoughts, groinals and thing for me... I feel like I'm beginning to realise I need to maybe be a little more active in my recovery instead of waiting for triggers... But I don't know how
This one's a "what if" exposure; a way to trace the anxiety spiral and sit with the discomfort it brings, instead of trying to avoid or fix it. Here’s how it works: Start with your anxious thought: 1. “What if A happens?” Then go deeper: “Okay… if A happens, then what?” → “Then B.” 2. And again: “What if B happens?” → “Then C.” 3. Keep going (following the fear, not avoiding it) until you land on the core fear, the real root of the anxiety. It’s usually something sticky, existential, or deeply uncomfortable. 4. Once you’ve found it, stop. Now sit with it (the feeling). Notice how it shows up in your body. Where is the tension? The tightness? The urge to escape, fix, or seek reassurance? And just let it be there. Without trying to solve it. Just you, your body, and the fear; without resistance. This isn’t about fixing the fear. It’s about making room for it. It’s about learning that you can feel the fear and not let it control you.
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