As some of you guys probably know, if I’ve been leaving annoyingly chirpy comments on your posts (?) I’m a huge believer in ERP. It works consistently with my OCD when nothing else has, its pulled me out of some dark places, etc etc. But I also see a lot of posts asking a heap of different questions about it. I totally get your frustrations and confusion. It was easier for me, in a way, because I was so hopeless when I discovered it I went, “if this doesn’t work, I’m just gonna give up an end it.” It was my last resort so I guess that helped in a way, but it did work. It really did. So where I’m going with this is, If anyone has any questions about ERP, dump them here in the comments and I’ll answer them as soon as I can. All questions, any questions, throw them at me. I want to help, I know what you’re going through and as an obsessively good researcher (even before my OCD kicked in) I have a tonne of different explanations on how it works, why it works, how it feels, and so on and so on and so on. Honestly, I just wanna be useful. I wanna help. Being able to help people through this stuff makes my OCD a teensy bit worthwhile. Give me your best shot :)

How does ERP help when you’re in the middle of a bad distressing thought?

What exactly is ERP?

@Trinity basically, ERP (or Exposure Response Prevention if you want to get ~fancy~) is currently one of the most common methods used to treat OCD, and help people go into remission. You can’t “cure” OCD exactly, but you can recover, which means you can have periods where you don’t have it. Some people go into remission and don’t really come out of it, some need a few more tries, but I digress ? ERP involves exposing yourself to your fear on purpose, and resisting your compulsions for longer periods of time. I’ll use handwashing as an example since EVERYBODY’S familiar with handwashing pretty much. If you had contamination OCD from say, fear of touching a toilet seat, you might have a compulsion to wash your hands. I know, I know, EVERYONE wants to wash their hands after touching a toilet seat, but a “normal” person might only do it once, whereas someone with OCD might do it many times, to achieve a certain number or so it feels right, etc. Their exposure would then be to touch the toilet seat and then only wash their hands once, or maybe not at all depending on situation, therapist, distress level, etc. Gradually they’ll become less and less afraid, and the best possible scenario would be that they can eventually wash their hands once, like a “normal” person or whatever word you want to use, and then move onto other things with no distress or obsessive behaviour. :)

@RosyRainbows I like that question! Basically, it does help, but it also sort of doesn’t. ERP is more of a long term solution than a quick fix. However, if you are in the middle of a bad distressing thought, you might find that accepting the thought and resisting the compulsions causes your anxiety to go down after a long period of time. But yeah, pushing through the anxiety is the really hard part.

I’m not strong enough to resist my compulsions :(

@Sof you don’t have to cut them out forever if you don’t feel strong enough. Start with 10 seconds, then gradually work your way up

@KatieKAT that’s up to you. Maybe start with 5 minutes twice a day and work your way up

@lavenden Your intention is not actually to harm the baby, you’re just worried you might. Yes, you need to feed your baby, even you’re worried it might hurt your child. That’s exposure.

@KatieKAT couldn’t have said it better (literally ? that was a tough one)

@Talie I like to think I’m on the way to remission. If I could put a number on my recovery I’d say I’m like 75% better than I was when I first developed it. Recovery isn’t linear and it’ll take a loooong time, but eh. I’ve got PLENTY of time. My goal is to get maybe...95% back to where I used to be. ERP is the best thing I’ve had work for me so far ?

@Sof I used to feel that way too! Maybe you’re jumping right into it too quickly? Can I ask what your themes and compulsions are?

It’s mostly touching things, checking (mentally and physically). Lately I’ve also been saying things, my mind thinks of saying “hello” or something and I have to say it

@TabbyKitty, how long do you or your previous therapist recommend listening to loop recordings for imaginary exposure per day, when starting ERP?

@Lavenden thats a tough one, I like it! I guess it depends on the theme. If you have harm OCD, writing about hurting someone to purposely generate anxiety is an exposure. Picking up a knife and hurting somebody however, is acting on the thoughts.

@Lavenden really hitting me with the hard questions here! I mean, the idea is to carry on normally despite OCD, so I think so.

Can you please help me with my fear..I have a few but my main one ATM is that I might hear voices and I can’t think how best to do ERP with it. I’m in therapy and my Psychologist says to just make a loop of me saying “ I might hear voices” and flood myself with listening to it. It’s not working and today I’ve had that fear for three hours today even though I’ve not engaged or ruminated, it’s soul destroying. Xxx

@Talie how do you mean hear voices if you don’t mind me asking? Voices in your head, or outside of it?

Yes a fear of becoming schizophrenic, so a fear of hearing voices in my head. It’s so distressing to have this fear and I’d like to do some exposure around it. Any idea please?

@Talie okay! Focus around the idea of becoming schizophrenic. “I might become schizophrenic” or something like that, write it out a lot of times until you get less afraid. Hope I helped :)

Thanks, does this work? I’ve made a loop of me saying it on my voice notes and keep listening to it. Any other ideas please? I’ll try that one! Has ERP helped you then? Would you say you’re in remission? X

I’m so happy for you! Long may it last for you that’s amazing:))) X yr so right it is linear and riding the waves. I still panic when I get a tough wave as if it will last forever! And that is despite having this condition for 27 years ( quite a few of those good with some bad) x