- User type
- Therapist
- Date posted
- 5y
Any advice on false memory harm ocd i have immediate thoughts scary feelings, false images with fear Scared feeling that i posted harmful violent threatening dangerous internet comments while using the internet and refusing to check the internet history to get relief To prove to myself that i didnt post harmful violent dangerous threatening internet comments??
Hi Russ1989, Thank you for reaching out and sharing your story. I appreciate your honesty about your struggles. Harm OCD is a tough one, the checking compulsion feels almost automatic at times and so strong! The need to check your own behavior, to make sure...making the choice to not check could feel like one of the hardest things you will ever do. I give you lots of credit for trying! Keep trying! When you are using the ERP strategies, the criticial piece is to break that toxic cycle. For you to take control of those negative thoughts by stopping the toxic cycle. To do that, you have to stay with the thought, “what if” I posted that, “maybe I did, Maybe I didn’t”, that strong uncertainty makes it very uncomfortable ? to the point of checking to see. The checking is the compulsion that leads to more unwanted thoughts about the “what if” or “maybe”. Stick with your thought, no matter how uncomfortable. Do Not go to the checking! Don’t let your mind wander anywhere, just stay with the thought. Slowly your anxiety will start to lessen, slowly you will regain the control over your thoughts. When your anxiety starts to lessen, try to stay present where you are, look around what do you see, repeat that until you can pick your next thought, let it be something you are grateful for - family, a roof over your head, food in the refrigerator, you get to pick that, you get to pick what you want to think about because...you didn’t do the compulsion and you broke the toxic cycle. This skill set I talk about is the framework of ERP and it is best practiced with a trained ERP therapist. Check out our programs here at NOCD and see if one sounds good to help you move forward in your life - get your life back! I wish you all good luck ?
Yes very tough battle, but you can do it!
Thanks so much yeah im at work now and ive been writing down names of clients That are here visiting the place of my work with a sharpie marker on the marker board where we write down whos here on property And i have been getting hit with immediate intrussive thoughts that i wrote down something bad and harmful in other places around this office and The intrussive thoughts feel real and the intrussive thoughts make me feel scared that itll be only a matter of time till someone at work finds this harmful note i left in a desk or on paper or behind envelopes And i will be fired for it and sent to jail for it and how will i explain myself about these bad Threatening innapropriate notes, this has been taking up my whole day at work its non stop obsessive thinking about this, its very painful and miserable and i continue to tell myself that this is inpossible to do no way i would lose control and do that, i keep telling myself to use the stop sign technique when these obsessive thoughts happen, and keep on thinking that theres no way i did that,, its very tine consuming and not healthy to continue think and obsess about this constantly every day and night
Hi Russ. Even the checking in with yourself is a compulsion. As soon as you have the first intrusive thoughts, focus on just that one thought, then go to question uncertainty. For example, Intrusive thought may be your example, “did I write a harmful note” stop and stay there with that one thought. Question the uncertainty of that thought, because it is not a fact, it is just a thought. Maybe I did, maybe I didn’t. The uncertainty makes me feel scared and anxious...I don’t know if that thought is true but I know I’m anxious thinking that thought. Wait for anxiety to lessen as you question that thought. Not going to the checking helps you stay with that one thought so it doesn’t turn into many intrusive thoughts. Eventually, you can get very good at focusing and not going to compulsion but it takes hard work and practice. Scheduled practicing, not just real time practice and that is best done with a trained therapist. It can become difficult to navigate on your own. Look at our services with a trained NOCD ERP therapist that can help you get your life back. I wish you good luck, I know you can do this!
You will, get some help from a trained ERP therapist. It will be incredibly helpful to your progress. ?
Thanks so much for being here with me Terrie
Thank you so much for your time and energy this morning Terrie B. I will continue to use the "stop sign technique" whenever i am using the internet or writing things down with my marker at work i will continue refuse to go check my internet history or to check the room i have been working in to see if i actually did post/comment or write a violent threatening internet comment or note or letter because deep down inside my heart and soul i dont want to post/comment or write down any violent dangerous threats, thats one of my biggest fears and i never want to say or write down or comment harmful violent dangerous threats, i never want anything bad like that to happen, i will continue to refuse to check internet history and to check a room around where i have been working in to see if a harmful threatening note letter was left somewhere or internet comment was Posted, i dont want to do that but the intrussive thoughts take over every day every night with Mental visions Of images of posting harmful comments, its become an obsession about the fear that i posted or will comment harmful comments, and i never want to do that, i never want to say evil terrible things, i want these intrussive thoughts to be gone forever, i have to continue to refuse to check internet/youtube history to see if bad comments was posted and i will continue to try to use the stop sign technique, i smoke medical marijuana often alot daily and digest cbd oil to try to help my misery and pain from Harm ocd and sometimes it helps sometimes it makes my memory worse and i forget what i did 3 seconds ago and thats when my harm ocd attacks me by saying since u forgot what u just did 3 seconds ago then u must have posted harmful comments and i refuse to check if i did. Very tough battle
Alot of times this happens when i am using the sharpie marker and writing down the name of the client that just arrived on property at my job, the immediate intrussive thoughts hit me immediately before i grab the sharpie marker, when i grab the sharpie marker, when i am writing down the clients name on marker board, when i close the cap on the Sharpie marker and when i place the sharpie marker down on the desk i get hit with immediate intrussive thoughts, visuals, images, false memories that i just wrote a harmful threatening note, message, letter somewhere close to my desk in the office room i work at, very scary, its like my mind is constantly obsessing about that i just left a harmful note or i that i forgot writing harmful threats down and that i will be fired and sent to prison for the harmful messages, its also a big big fear that i will accidently without knowing write down my intrussive thoughts down and they will trace my handwriting back to me and i will be fired and sent to prison for it, it sucks having this daily nightly obsession that you already left bad harmful comments or that you will leave bad comments without knowing or i already left bad comments and forgot about it. I will continue to refuse to believe these Terrible harm thoughts false visions false memories. Its weird when it happens my mind is consumed by the fear that i will or already have written down something threatening or innapropriate, i hope i can recover from this
You are welcome Russ
I had just posted a summary of ERP for a group member, and I thought it might be useful for everybody. Here it is below (with a little extra added)…. ERP therapy is researched-based. Most other therapies don’t work. There have been people who have been literally stuck in their houses (from their OCD) who gained their lives back through ERP therapy. NOCD does ERP therapy exclusively. You can find it in other places too, but you have to ask around. There are two tenants of ERP therapy: The first one has to do with the repetitive thoughts inside our heads. These thoughts are actually defined as “obsessions”. You are not supposed to do anything with the obsessions. You are supposed to let them run through your head freely, without trying to fix them or stop them. Imagine a tree planted by a river. The leaves fall off and float down the river. You can see the leaves falling, but you don’t try to stop them or pick them up. You don’t try to fix them. You just let them float away. This is really important to do with your obsessive thoughts. The more you try to fight them off, the worse they get. I used to have blasphemous sentences running in my head 24/7. I felt like I had to put a “not” next to each sentence in order to “fix” it. But this just took hours of my time every day, and it was very scary, because I was worried that if I messed up, that I would go to hell. It was very freeing to learn later that I could just let those sentences run freely through my head without trying to fix them. The second part of ERP therapy is all about “denying your compulsions.” Every time OCD tells you that if you don’t do things a certain way that something really bad will happen, that is a compulsion. Once you recognize what your compulsions are, ERP therapy will have you practice stopping doing all of those things. For some people, that will mean stopping washing their hands or touching lights switches or, in my case, putting “fixing” words in their head. Compulsions are safety behaviors. During ERP therapy, you will practice stopping engaging with safety behaviors. All this is very hard to do and scary, so during therapy you will be given tools to help you deal with the fear. Often ERP therapy will take people from being non-functional to functional. I highly recommend it. ————————————————- PITFALL #1: After you have been doing ERP for a while and become somewhat successful, the OCD will try subtle little tricks to bring you down again. The first one is to tell you that your thoughts are REAL and not OCD, and therefore you can’t apply ERP therapy. Don’t fall for this trick! All thoughts are just thoughts. They are all meaningless. Don’t try to figure out what is real and what is OCD. Just treat all thoughts with ERP therapy. PITFALL #2: The second pitfall is that OCD will tell you that you can’t move forward unless you have absolute certainty that you will be safe. Hate to tell you this, folks, but there is no certainty in life. You will never know for SURE that you or your loved ones will be “safe” from the OCD rules. Therefore, you have to move forward in the uncertainty. It’s hard, but it gets easier with time and practice. We got this, guys !!!!!!
I haven’t done a Q&A in over a year (my bad) but I used to do these at least once a month. Work is slow today, so please send me any questions you have about OCD and I’ll answer them as best as I can. A little about me: I’ve been subclinical/recovered for going on 5 years and I’ve been on this app volunteering since 2019 in an unofficial capacity—I’m not connected to the NOCD team, so I don’t have any badges. I did ERP treatment with my therapist in-person while I was also being treated for PTSD. I have OCD, PTSD, ADHD, depression, GAD, social anxiety, driving anxiety, and a few speech impediments.
I’ll be starting NOCD therapy on Monday, any words of advice?
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