Hi everyone! I would just like to share something that I learned in ERP that has helped me immensely. It’s called the three r’s. 1.RECOGNIZE that it’s ocd (thoughts,feelings,urges,sensations,actions,rituals) remember ocd operates on DOUBT if you are questioning or find yourself saying “what if” it is more than likely ocd 2.REFRAIN from rituals or avoidance You need to talk back to the ocd (this can be in forms of risk statements or sarcasm but be careful! Don't reassure yourself!) remember that living with an acceptable level of risk is the goal. 3.REDIRECT your attention to something that actually deserves your attention. Such as pets, family, anything that makes you happy. I know this one sounds so difficult because ocd can glum onto everything! But remember you are not your ocd, ocd is a little gremlin lying to you, telling you things to gain power. Don't give it that power! Talking back: Risk statements- ”I have to take the chance that today is the day X will happen” the goal is to live with the thought of this, eventually the power will be taken away from it. Hope this helps! If anyone has any questions feel free to ask. Disclaimer: I am not a licensed therapist or psychologist. This is just some things that I have learned from the latter and the technique has helped immensely!

Hello! All these things you are telling me are all things I've felt, you aren't alone :) my advice would be to little by little stop the reassurance, googling and avoidance as these are all rituals! By doing these you are giving power to the thoughts that are alarming to you. Ocd will tell you all sorts of lies but believe it or not, you have the choice to not believe them. Whenever your ocd tells lies to you such as ”you’re actually in denial” ”the minute you believe it's ocd then it's game over” or anything in between, a good way to work through this is to either agree with it and use sarcasm then refrain from doing ANY and ALL compulsions. It will be distressing but this will help you work through it. I also highly suggest seeking a ERP specialist as they will be able to guide you through this process.

@mimimattaliano Thank you for such a thoughtful and kind response !! One last thing- sometimes I have a moment of clarity but then the nature of my thoughts shock me. Then I'm like something as shocking as that must be real who else would think these things? I guess I could combat that with the sarcastic comeback like you mentioned :)

@Daffodil Thats a good idea! Try it and let me know how it goes :). Remember you got this!

@mimimatt Thank you this is the first bit of hope I've had in days :) all the best!

@mcra Thank you!!

@mcra This is a great technique at calling out ocd!

@mimimatt Yikes again I just had a thought. "THIS IS TOO SERIOUS AND HORRIBLE YOU CANT JUST BRUSH THIS OFF' such is the nature of OCD sigh

@Daffodil It knows you are not letting it get to you and it's trying everything it can to get your attention! It's trying to gain back it's power. Don't let it. You got this.

@mimimatt Thank you, what you've said makes a lot of sense. It's so kind of you to talk to me. Thank you ?