Nyc0011
- Date posted
- 5y
nicehazardsnicehazards
- Date posted
- 5y
1. Identify thoughts that are intrusive. That is the OCD. Give the OCD a voice so you know when it’s talking to you vs. your mind talking to you. Remember OCD is a liar. 2. Let the thoughts pass as a cloud above would pass. Don’t stare at the cloud, just let it float by. 3. Anxiety, doubt and fear all all emotions created by the OCD. Emotions are not that important. What is important is how you react to them. Do not create a catastrophe. 4. Embrace uncertainty. OCD is a disease of doubt. If you embrace uncertainty rather than reassurance, your OCD will lose power over you. 5. Meds. and CBT. I’ve tried a number of SSRIs over the years and have yet to see them make any difference CBT (usually rolled into talk therapy) has taught me emotional management which is essentially like a superpower in life. 6. ERP is effective. I’m finishing up the program and my latest assessment says I’ve seen an improvement of 66%. The freedom is astonishing. I saw drastic results in just two weeks. 7. Practice ERP techniques, especially exposure. 8. Make a list of your obsessions and create a pyramid with you most stressful obsessions on top. Work from the bottom, one obsession at a time. 9. Trigger your obsession (preferably in a controlled situation). Set timer for 20 mins. 10. Sit through the anxiety or even carry on with other things. 11. If you perform a physical or mental compulsion (mainly reassurance) reset the timer and start over. 12. If in 20 mins you are still anxious, keep going. 13. Do this hours per day, everyday. It is a new part of your routine like the gym. Work hard and tolerate the pain. 14. Trip. Get back up and do it again. 15. Repeat for all the obsessions you think need treatment. 16. Return to practice on obsessions you already conquered. They can comeback if you don’t practice. Good luck!
Nyc0011Nyc0011
- Date posted
- 5y
Thank you so much. I’m svreenshotting this because lots of helpful advice. I’ve always been misdiagnosed as just anxious and depressed but my in person therapist has helped me realize it is OCD with the ruminating thoughts. We’re working together to figure out my compulsions other than seeking reassurance. I’ve also been on meds for about three years now. Drinking just gets to me the day after ever after all the progress I’ve made. But one day at a time!!
js94js94
- Date posted
- 5y
Idk because I literally drink everyday now
pureolifepureolife
- Date posted
- 5y
I mostly just remind myself that today will be a more difficult day and that that’s okay. I do what I can to reduce my commitments and stresses for the day and give myself a lot of compassion and understanding when I’m struggling. Being upfront with myself and lowering expectations for the day really helps. And I know that once I do get a good nights sleep the next night I’ll wake up feeling better again tomorrow probably.
Nyc0011Nyc0011
- Date posted
- 5y
I love this. It’s a lot of what I implement too, some weekends are better than others! thanks for sharing
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- Date posted
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- Date posted
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- Date posted
- 8w
Sitting w/ uncertainty and your thoughts..then ?
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