I need advice

Hey Does anyone know any good tips to calm my anxiety during rumination and remembering past things that relate to genital staring? The anxiety seems to only get worse and no matter what I do, the panic still ends up coming. I've tried allowing myself to glance without fear because I know its not out of sexual/power. I've tried telling myself I'll worry another time (it works for a bit because I then don't worry later, but it always catches up.) I've tried going out. I've tried researching (probably not the best idea) Same with confessing (everyone is so understanding but I still feel like I am lying to get out of a crime I haven't even committed) I've tried sleeping but I wake up worse. I've tried telling myself maybe I am that to reduce the fuel, yet it only makes it worse. Music makes the panic more intense. I just need anything. Please. I don't know what to do. How am I even going to go through the ERP that I want to aim for if I can't even cope alone? When people with OCD say my situation is classic, yet I still panic? When people trust I am not a pedophile even though I fear I am one. (this includes staring too, but I don't have a tag, oops)

danir_2006

Date posted: 2d

Hey dude I totally feel you. This is… really hitting home for me. It’s really hard but sometimes you gotta just allow the thought to exist, and mindfully try and let the feelings pass over your body. Doing body work can help reroute your nervous system to help teach you that you’re not in danger. It’s hard sometimes but you gotta just try and be ruthlessly optimistic while holding space for the discomfort and doubts. The idea is not to get rid of the anxiety or make yourself feel better… it’s to teach ourselves that we’re able to withstand the distress even when we feel like we can’t. And that distress ≠ meaning. Doubts will always exist, and we can never be 100% sure of something. But we CAN choose to trust ourselves anyways and move on. It takes practice but it’s worth it. You WILL get through this

Communitycom...

Date posted: 17h

@danir_2006 thankyou so much. Do you have any tips of putting this into practice? It's getting worse and it's such a long wait for any assessment and support. Not even diagnosed, I'm still trying to push for one. Thankyou so much for your advice, hope you're doing well :)

danir_2006

Date posted: 16h

@Communitycommunity For sure! I’m pretty new to ERP myself, but basically you just gotta shrug off the thoughts and feelings, even when it’s really hard. It’s gonna be hard to do, and it might even make the ocd worse at first. But if you keep at it, eventually your brain realizes you’re not in danger. It might be helpful to look up some guided videos online to help you with exposures. Best of luck!

Communitycom...

Date posted: 14h

@danir_2006 thankyou so so much! This might be why my panic attacks were worse when I chose not to engage the last few weeks💀 I've been trying to say "I don't care" to them, but it always manages to snake back in. I'll have a look at those videos!!

Mrrockman

User type: OCD Conqueror

Date posted: 2d

ERP changed everything for me The goal is to feel comfortable with the uncomfortable feeling to the point where that uncomfortable feeling is just background noise. You get used to it so much you don’t even notice it . The ERP process may be tough but it is worth it.

Communitycom...

Date posted: 17h

@Mrrockman I try but the backround noise always bleeds through somehow with the slightest crack in my mind. I've heard really good things about ERP, they keep trying to push me onto CBT, but ERP would be awesome

Mrrockman

User type: OCD Conqueror

Date posted: 15h

@Communitycommunity Sure that will happen. But it should get better.

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