Hello everyone. (tw: break-up) I’m new to this community and not officially diagnosed with ROCD. But, I’ve read the symptoms and signs and it’s like they have put into words what I’ve been struggling to understand with myself every time I am thinking or feeling those thoughts. Unfortunately, I found out about ROCD too late and broke up with my SO because I wanted the thoughts and anxiety to stop. I found out what ROCD is 3 days after the break-up and by then, he and I already agreed that we’ll work on ourselves first before we give it another shot. Now, I really want to get better. But my problem is that my triggers are connected to my SO. We aren’t talking as of the moment, so I don’t know how I will expose myself to my triggers if I’m currently not in a relationship. If anyone can help me, I would be forever grateful. By the way, I’m also not in the US so I can’t access the free therapy. Mental health is also stigmatized here, and my family doesn’t believe in mental health issues and I’m still dependent on them that’s why I can’t get professional help. Keep safe, everyone! 🌻💝

unfortunately, i am not officially diagnosed with OCD. i have only experienced symptoms of ROCD which are now not presenting themselves because i’m single now. I dont think I have other forms of OCD, but as I am not officially diagnosed, I’m not sure. :(

@julienne You don't need a diagnosis to know you are struggling. I didn't have an official OCD diagnosis before I got into treatment. It might be helpful to find some free resources for OCD (there's quite a lot about) and work through some of the problems that you did have whilst you were together whilst they're still fresh in your mind?

@julienne I'm attaching a link to common thinking traps in OCD. Maybe you can take a look and see if they show up in other areas of your life (even if there aren't OCD symptoms related to them). You can target the thinking patterns themselveshttp://www.jabramowitz.com/uploads/1/0/4/8/10489300/cognitive_distortions_in_ocd.doc

@FalseGods i am still aware of what my thoughts were while we were still together because when I read other people’s struggles or that we had the same thoughts, there’s a sense of familiarity over it. but, i dont experience the guilt, doubt, and anxiety as i experienced before so i am not fully “exposed”. im wondering how i can go about the exposure tool here in this app if the way to expose myself to my trigger isnt present to me anymore?

@julienne I think the reply above here is a good place to start. I'm not a therapist, so I can't really give that kind of advice 🖤

@NOCD Advocate - Katie thank you! 1, 2, 4, and 7 resonate with me. im not sure how to go from here but i didnt realize they were “thinking errors” and could be related to OCD (especially the likelihood-thought action fusion because of that ~ manifesting ~ thing that what you think will happen will happen)

@FalseGods nonetheless, i still appreciate your help <3 thank you for responding to my thread!

@julienne I wish you the best with your journey!

@FalseGods and you as well!

@julienne Maybe you can try out a thought record? https://www.psychologytools.com/self-help/thought-records/ I wouldn't do it more than 2 or 3 times a day. It can get compulsive. It's SUPER important that you DO NOT try to challenge obsessions themselves. Arguing with obsessions increases them. You need to challenge the interpretations of thoughts (the thinking traps).https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.getselfhelp.co.uk/docs/ThoughtRecordSheet7.pdf&ved=2ahUKEwiRhP-x4qLrAhXAknIEHXC_DZsQFjAKegQIAhAB&usg=AOvVaw3Thb4IMf0jR1a4D2PpuVw-