So I had my therapy session where my therapist told me to try to seek less reassurance. Basically she told me to do it little by little and not to stop reassurance cold turkey . Of course now I’m trying to do it cold turkey and I’m in a state of anxiety bc I want to do a compulsion right now . Can anyone respond to this .

But I’m trying to stop it cold turkey . I hate this .

Take her advice, you have to do it little by little or it won't work. Have you looked up about the hierarchy scale in ERP? Basically it is what she is saying, we have to work at it in grades of ERP to teach the brain it can handle these levels of discomfort before building it to tackle the really big areas that give you the most distress and 'more difficult' ERP exercises. (it's not really more difficult because even all the steps of the way are difficult, but we have to do it in a gradient) 😊 Sounds like you have a good therapist so you can stick with what she suggests on that! If you still feel unsure, you Could ring her and tell her what approach you tried and just to go over your homework so you're clear 😊👏

Just read some of the comments--sorry you're having such a tough time. A basic known thing about OCD too is that when there are situational stresses the OCD is stronger too. So you're going through a real tough time after a breakup - this would be hard for anyone. It won't always be so tough and horrible! You're doing the AMAZING thing by getting help 😊and already starting ERP 😊👏 I hope you feel better tonight 👍 P. S. Well done for leaving a toxic relationship. It will only make you STRONGER 😊👏

My therapist told me to my compulsions less . For example instead of doing something 10 times a day.. do it 7 times . Cold turkey means .. just stop doing the compulsions completely . My therapist does not want me to stop the compulsions completely bc that would be too much for me . But I want to stop them completely

You are right . I guess I am so mad at myself that I have this disorder . I was in a three year toxic, codependent relationship with someone . I cut him out of my life for 7 weeks now. But of course, I check his social media and do other compulsions bc of him . I just want my compulsions to stop . I am really suffering so much and I am always crying

Thank you . Right now I’m lasting over a hour to not do a compulsion. I understand things are not black and white and that I can’t be so hard on myself if I do a compulsion . Like you said, little by little