Help guys I started ERP and have been letting some intrusive thoughts through and just trying to accept them but now I can’t get them to go away because I’m done thinking about it for today. I just want them to stop.

Well, that’s a key distinction. ERP’s objective isn’t to make the thoughts go away or stop. It’s about changing your relationship to your thoughts. When you’re working through recovery, you’ll notice that the thoughts might still be present. But it’s about living your life and doing what you want to do anyway. Over time, because you’re not reacting to the thoughts in the same way, you may notice that they decrease over time.

Can you “acknowledge” they are there, but not “welcome” them? For example, “I’m having an intrusive thought, but I’m going to continue doing this activity.” Or, “OCD, you are still talking, but I’m going to keep doing XYZ activity.”

I watched this one video that helped me. This woman said that if you walked by a house, you may have a thought that the house is ugly. But you don’t have any attachment to that thought, so it goes away and it doesn’t bother you, you may not even remember having it. When you have an intrusive thought, like “that house is ugly”, you’re acknowledging the thought. So whatever intrusive thought you’re having, it will pop into uour mind, but try not to get any emotional attachment to the thought. Then you’ll forget the thought is there. Obviously that’s much easier said than done, but that was the example I heard

I struggle with it beyond my understanding. But from what I do understand, it’s about fighting it without thinking about the fight. And continuing to do your regular activities that you originally wanted to do. The tv that’s on the Frits inside you will slowly fade out. Like. You’ll soon be back to how you were. It’s a struggle but the outcome. Getting over that bump in the road. Is worth it. Just can’t think about it. For us there can’t be a try, only do ?? Hope this made sense or helped a little at least

I'm having a set back currently but what I do is "Nope this is an OCD thought whatever I'm moving on" this what I usually do and go on doing the activity I have been doing ?

That’s exactly what it is.