Best way to use this app without getting the therapy aspect? I’ve gotten therapy in the past and now just want to practice what i learned. Is there anything I can do with this app besides create a hierarchy?

Yes please do 😊

Very true! Anything in particular you guys are struggling with?

@Nolan Not right at the moment, but there's always someone on here in need of guidance ☺

@Nolan Any suggestions that you have learned in your past therapy that could help?

@Kls323 Hmm, do you have a background in ERP? If not, I can post a general format for you

@Nolan I do not. I researched it a little bit. So I have a vague idea of it.

@Kls323 Hmm ok. This is going to be long. So I will summarize the general points for you and if you have any questions let me know. It is overall simple though. First off, you want to have planned exposure times per day. So let’s say in the morning you set an alarm for 10am, 1 pm, 4 pm, 6 pm, 8 pm. Those are the times you will do an exposure (can do any time you want). The important thing is those are the times you will expose yourself to your fear. I usually do 2 minutes as the exposure. So during those 2 minutes you are going to have to base it on your specific obsession. But let’s say your obsession is that you aren’t in love. During your 2 minutes you say “Maybe I am not in love, maybe my SO is not the one for me and maybe i will never know!! Maybe his mole is disgusting and I hate looking at him! Maybe we aren’t meant to be.” Or whatever thought comes up! The point is to not try to counter the thought and to accept there’s a possibility it’s true even though it may be small Part 2 comes during times outside of your set exposure times (so just during day to day life when you’re walking around). During this if a thought comes up just think “Maybe it’s true,” “Thanks for watching out for me brain,” “who knows.” Or some variation of this. Again the point is to not delve into the thought. You want to acknowledge it at face value but not try to get to the bottom of it. Just a “maybe that’s true.” And then continue doing whatever you were doing

@Nolan Thank you 😊 what about harm ocd? It just seems so hard to accept it could be a possibility.

@Kls323 It depends. I have heard of some people with harm ocd sleeping with a knife next to their bed as an exposure. You could also do an exposure holding a knife for 2 minutes and thinking “Maybe i will lose control and hurt someone” or whatever thought comes up and not try to avoid the thought. But it really depends what specifically triggers your harm ocd thoughts

@Nolan Ohh wow. That sounds scary but interesting. You sound very knowledgeable of this. I really appreciate you giving me some advice on this.

@Kls323 Anytime! Let me know if you have any more questions! Keep in mind i am not a doctor/therapist though lol. Just my experience from working with a few OCD therapists

@Nolan Lol of course. I just love it though how we are all here helping each other. It means alot.

Ok thank you!! I definitely like the premise behind this app