- Username
- bay97
- Date posted
- 4y ago
I would really recommend doing small exposures. That's what I'm doing- pushing myself to leave the house every day to do something and only wash hands as much as we are supposed to and not thinking about it any more once I have washed. We can definitely teach our brains that the worst possible outcomes and consequences don't happen when we take those little risks, and that build up our confidence. Life is all about risk, even at risky times like right now. The only thing I can really tell you for sure is that obsessing and restricting your life beyond what is recommended by health authorities is not going to do anything to prevent the bad things from happening. It is only going to make you suffer and waste your time and energy in the meantime. Don't let this completely fill your life up. Take breaks from thinking about it by saying to yourself "I WILL worry about this but not right this moment" and doing something enjoyable like some artwork or reading or watching a movie. During that time when you get intrusive thoughts and urges to check that you've done everything to keep yourself safe, continue saying to the thoughts that you WILL engage with them but not right now. Every little helps. Over time this can really reduce your general anxiety and should stop you from feeling like you're really on the edge. Remember, those urges to think about it are intrusive thoughts, and ruminating about it even without doing anything physically is still a compulsion and will make the cycle continue. Allow yourself to take these periods of not thinking about it at all so that your anxiety can come down enough to do small exposures. Small exposures could be touching things and resisting the compulsion to wipe down the objects etc and saying to yourself "maybe the virus is there and maybe it's not", not trying to reassure yourself, just sitting with that anxiety until it reduces. And it will reduce. I promise. All feelings, when we allow ourselves to feel them without acting on or judging them, eventually ebb away. You have the capacity to do that with all feelings and to feel a real sense of peace and acceptance once you have let yourself digest the feelings. The best way out is through. You can do it
Thank you so much for the advice, that is really helpful. I honestly am letting it control my life atm but I’ve been trying to do small exposures. I’m planning on going to the grocery store w my mom in the next few days-so that will be one of my first exposures. I also have been going to therapy every week and had to touch a few things like a pen to sign something, etc. so I’ve been obsessing about that.. but trying to sit with the thoughts and let them pass.
I am also trying to be mindful about how I react to the current virus. It's tough because it seems like the whole world around me is acting out compulsions and washing their hands constantly. I read a good article on vice about it, ocd and Corona or something. I'm also doing a lot of meditation and yoga to calm the anxiety and not try to act beyond the guidelines. It's tough, really, the fear is there but I'm trying to not give in. Stay strong. Pandemic will pass on it's on, ocd is harder to push back once it's over.
I really hope all of this is over quickly. Before this all went down I was doing really good with ERP. It literally feels like the world is ending or something
I’ve also been washing my hands way past 30sec, have had a hard time touching things in my house that are touched by family members like doorknobs, and have been afraid to wash my face with my hands or even get my hands near my face..
u got this!! I believe in you
One amazing book I recommend to all OCD sufferers is called "letting go" by David R Hawkins. It's a wonderful book which guides you through sitting with uncomfortable feelings, noticing and letting them be felt in your entire body without resisting them, acting on them, ruminating on them or judging them or yourself for having them. Just feeling them until they're gone. It's a beautiful experience.
Thank you for the recommendation. That is something my therapist has been advising me to do and it’s very helpful. It’s just been hard for me to do it recently with everything that’s going on since it feels like the worlds ending.
My contamination OCD just won't give me any piece. All I think about all day everyday is being contaminated with covid. I'm scared to be around people. I'm scared to touch anything even in my own home, because I share it with my parents and I think they may have touched something when they're out and then bought covid back into the house. I'm hardly sleeping because I can't switch my mind off. I'm spending ages in the shower because I can't seem to feel clean and my hands are sore and red from constantly washing them. It's driving me crazy I feel anxious constantly my heart pounds I feel sick, shaky and have hardly any appetite. Please give me any advice that can help.
Hi i’m new here. Everyone in my family except me is now positive for Covid and i’m freaking out so badly i cannot sleep. i cannot eat. i’m worried i’m going to get sick, i have a phobia of throwing up too on top of all of this so it’s making this even more difficult hearing coughing/gagging/vomit. My face is literally tingling numb and i cannot sit still. I’m trying to calm myself the best I can because this is almost a nightmare to me but nothing is working and my therapist isn’t even responding to me. What do i do? i’m so scared
Can anyone please confort me? I'm having a really bad panic attack, I can't stop crying and I feel like im losing my mind from the fear. I feel like maybe I should just go to the hospital because it feels so real
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