I know everyone is different and I was lucky enough to catch that it was OCD early and get the help I need. But I'm starting to be concerned that my anxiety is calming down to fast after an exposure. I know some people can take an hour or so but I can in 10 to 20 mins. Is that too short? Am I not exposing myself long enough? How long should I let my anxiety spike?

Fathomable

Date posted: 5y

You should let your anxiety spike for as long as it takes for you to no longer feel triggered of course. I'm working with a therapist and getting 8s down to 3s within 10-15 minutes using EMDR. If you're doing exposures and adjusting quickly to the anxiety, that's really good. There's not a whole lot of point of sticking trying to trigger yourself if it's no longer causing you anxiety in the moment, but possibly that's an opportunity to trigger yourself with something scary, something further up in your hierarchy. A way to tell whether it's working is to take a look at whether your OCD is getting better- do you feel less intense urges to do compulsions? Less frequently triggered? Not being triggered as strongly anymore? Those are all indications that the treatment is working. If it's all still roughly the same, my guess is that although you've been doing good steps, it's worthwhile to go up in your hierarchy and do ERP using something which is more triggering.

Fathomable

Date posted: 5y

Bear in mind though, something Katie posted recently. People only see good progress with ERP when they're cutting out compulsions consistently- that mean not just during scheduled ERP. It means also challenging yourself not to follow urges to do compulsions on-the-fly. The more of your day you can make compulsion-free, the quicker you'll recover :)

Fear Strikes...

Date posted: 5y

@Scoggy Yes, definitely the proof in the pudding is if you are seeing the same results with unplanned triggers.

ejh

Date posted: 5y

I would look at these thoughts as just another way your OCD is trying to make you second guess your journey to recovery. I have times where when I’m doing really well and having days with barely any anxiety of intrusive thoughts, I worry that it means I’m in psychosis or have become this terrible person that just doesn’t care about anything anymore. It’s all OCD.

Joshua

Date posted: 5y

Sometimes it makes me think I don’t have ocd which obviously isn’t true but yeah ::

Fear Strikes...

Date posted: 5y

Is that happening doing an exposure near the top of your hierarchy?

I'm getting ...

Date posted: 5y

As im getting higher it still last for about 20 minutes

Fear Strikes...

Date posted: 5y

I would interpret that as very encouraging. Do you feel more in control than the OCD when you have intrusive thoughts?

I'm getting ...

Date posted: 5y

Thank you everyone! Yes I have been resisting compulsions even when I am not doing the ERP exercises.

I'm getting ...

Date posted: 5y

I have been suffering from HOCD for a month before I started treatment. That's probably why I have been able to do well in recovery.

Joshua

Date posted: 5y

Yeah wait has that been the only amount of time(not judging) I’ve only had it for a year I think a little bit over a year and I haven’t been diagnosed yet but I’m suffering rlly badly. I can’t find anyone.. to help diagnose me so yeah :/ because they don’t accept my insurance. To be honest, I don’t know how the process of finding a psychiatrist to diagnose me works is it like a regular physical doctor?

I'm getting ...

Date posted: 5y

@Joshua yes just over a month before I started, im really happy I was able to figure out what it was early. I am sorry you are still struggling. NOCD doesn't accept my insurance either but my family is helping me out. They do have payment plans as well. I tried to find a psychologist through my insurance and found one who did verify that I was suffering from OCD but she wasn't aware of ERP therapy. So I am doing the 9 week program through NOCD and after that is up and I am better ??, I'll continue with the pervious psychologist my insurance covers. There are many books on Amazon that aren't expensive that can help guide you through ERP therapy. I have heard many people do it on their own.

I'm getting ...

Date posted: 5y

Joshua

Date posted: 5y

@I_WILL_SURVIVE Thx

Fear Strikes...

Date posted: 5y

Another good memoir is by Kirsten Pagacz, The OCD Circus.

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