22masons
- Date posted
- 5y ago
ThreeLittleBirdsThreeLittleB...
- Date posted
- 5y ago
Erp is essentially exposing a person to a trigger until they’re no longer getting panic responses, not to convince themselves that the content is NOT dangerous or bad. For instance i wouldn’t look at a picture of a knife and think like hey that’s awesome I’m fine with it, but I will look at it until my brain no longer sends panic signals. I still hold on to my values with erp. But pleeeeeeeeeeease do not start with the scariest thing first. Start with small stuff like the color red if you get nervous around that color wear a red shirt. That’s how I’ve been treating my ocd very very small exposures until my brain stops alarming.
22masons22masons
- Date posted
- 5y ago
Awesome!! thank you!
jcplunkjcplunk
- Date posted
- 5y ago
Yes. Usually if you expose yourself to something and it gives you anxiety, that means that the exposure is working. You just have to push through until it doesn’t bother you anymore. It may take a while, but you will get through it.
pureolifepureolife
- Date posted
- 5y ago
That would be a great ERP exercise for you! But only if you know how to approach it correctly. For example, don’t flood yourself, ie don’t spend a whole day overwhelming yourself with the music. Instead, try listening for 1 min each day for a week, then a full song for a week, then 2 songs, then an album. It’s easier if you listen to the same songs each time, harder if they’re new. When you listen to them, do not engage in any compulsions, mental or otherwise. Don’t ruminate about the thoughts, try to “figure them out”, cancel them out, seek reassurance, research online, etc. sit with the anxiety it causes and just move on with your day each time.
Related posts
Ellasmama
- Date posted
- 23w ago
Things that scare me
Is this ocd? I Have a thought or think something f harmful that I’ve gotten intrusive thoughts about - and get a feeling like I want/like it or it would give me relief??? Please tell me that will eventually go away and I’ll get my real feelings back??? Or have I just turned into those things? Sometimes things that make me upset it even feels like I’ll do them just so I can be upset about them.
EllieH95
- Date posted
- 16w ago
How do you do ERP without spiraling?
I have contamination OCD that causes me to excessively wash my hands/clean items with disinfectant wipes. I know I just need to start with small exposures but how do I do that without spiraling? I tried a while back by just touching the outside of my dishwasher and not washing my hands after and it led to me being unable to even exist in my house. I basically lived on my couch for three weeks as it was the only 'safe' space that I had not touched with my dirty hands. I had to take a week off work to clean my house to make it somewhat liveable. I still haven't got round to cleaning everything though so things like my kitchen are still no-go zones that I don't enter. I just don't know how to start ERP without it making everything worse. Any advice would be appreciated. I am not seeing a therapist at the moment due to financial constraints.
Freddy327
- Date posted
- 13w ago
Waiting for therapy
Hi everyone. I'm feeling kinda scared because I have to wait a whole month to start ERP therapy, but I feel like I need to start doing exposures now because the longer I wait, the more anxiety I get. It just feels like the OCD monster is getting worse. One thing that helps me is asking one person about an obsession I have...asking a person that I trust, and then doing an exposure after I get the "ok" to do it. I feel like I do need 1 reassurance and then I can go ahead and do it. I know i'm not supposed to ask for reassurance at all, but i dont think you're supposed to do ERP on your own right? Does anyone have any suggestions for what to do while waiting for therapy? PS-the reason there is a wait is bc she's on vacation. After she's back we will meet regularly.
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