I just started ERP but my main theme thought is a level 10 for me and pops up every day. Ive had two panic attacks and doing my best to sit with uncertainty but Im not functioning - cant sleep / eat. I just started prozac but my anxiety level has been at a 10 for a month. Advice please!
I was in the same boat last summer. Everyday was like that because just living was ERP for me. What helped me was seeing my NOCD therapist more and then having someone close to me making sure I was taking care of myself. I also went on seroquel which is an antipsychotic for a bit until my Zoloft kicked in. It helped me calm down sleep and eat. I’m so sorry this is happening to you! Just know you are not alone.
Im going on a trip and really not in the headspace of leaning into doubt / uncertainty so im trying responses like This is an intrusive thought Thoughts/ thoughts are not facts / allow
Hi spie96! I’m sorry that your OCD is on fire right now. You are not alone. Good on you for starting therapy and ERP — a huge step! When I have been in acute level 10 spikes (can’t eat or sleep), this is what I’ve found helpful: — Messaging my therapist on the app. She was able to send me direct and clear advice on how to approach what I was going through. — Take care of myself like I would a sick animal or child (self-compassion). I find it helpful to say to myself “This is really hard right now (and it’s okay that it’s hard). I am not alone (so many people are struggling right now with similar fears). Let’s be gentle and kind to myself as I go through this.” You could also try the RAIN method (https://www.tarabrach.com/rain-practice-radical-compassion/). I also try to eat whatever I can (when I’m not doing well, I gravitate towards eating bananas, eggs, and toast). — Do something (anything!) to fill your cup (ex: having a cup of tea, eating a favorite fruit, a walk, texting a friend, looking at the sky out the window, reading a favorite book…). NOTE: The goal is NOT to get rid of the thoughts or fears or feelings. They will still be there. The goal is to support myself as I ride the waves. — Find small ways to push back against my ocd and resist compulsions. It doesn’t have to be huge or perfect. Even the teeny-tiniest step counts. Ex: Maybe it wants me to do a compulsion RIGHT NOW — so I set a timer for one minute before doing. — When I can, I try to allow myself to experience the feelings. If I’m trying to solve or fix or avoid the feelings, I only make my distress worse. It is painful and exhausting and a roller coaster to feel the feelings, but it allows me to move on with my day (and over time the feelings have less and less power over me). — I love the “Your Anxiety Toolkit” podcast for advice — she has so many episodes that deal with panic, anxiety, mindfulness, and self-compassion. She recently did one about panic attacks as well. — Try clicking on the purple “life preserver” ring in the bottom right of the app. This is great for SOS situations. Hope something in there helps. You are not alone. I’m cheering you on, friend ❤️
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