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- 4y
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- 4y
ERP has to begin with initiating anxiety but you already feel anxious about the thought. Someone with HOCD might need to intentionally trigger their anxiety by looking at pictures of someone of the same sex whereas you already have been triggered (experiencing the thought). Now you just have to RP by not compulsing (ruminating). A future practice for this specific obsession could be picking a specific time to expose yourself (E) to a bar of soap, knowing that it will trigger that uncomfortable thought you had, and then choose not to ruminate and sit with the anxiety (RP).
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- 4y
Thank you annano & Carl. This does make sense. Maybe the intrusive thought is the exposure itself & not responding is the response prevention. I could look at pictures of soap, maybe put a soap bar beside the TV?
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@canigetawitness1992 Yes, now you’re on to something!
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@canigetawitness1992 Yes! You got this
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I don’t think ERP teaches that the content of your intrusive thoughts are real. It teaches our brain how to live with the anxiety that those intrusive thoughts may bring. With ERP, the way out is through
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- 4y
This is correct.
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- 4y
That’s not the case. ERP does not teach you that the content of your intrusive thoughts are real. It isn’t designed to prove or disprove anything. It’s about triggering distress (via exposure) and practicing resisting compulsions (response prevention).
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- 4y
But if my intrusive thoughts are "Go smear soap all over the place and your TV" , exposure would have you do that instead of just sit with the thought and not do the compulsion to check if you had.
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@canigetawitness1992 Which would be validating the thought, right?"
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@canigetawitness1992 There's a difference between it being a thought and it actually happening is what I'm trying to say.
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@canigetawitness1992 What’s the reason behind smearing soap on your TV? Like what is the core concern or fear?
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- 4y
@NOCD Advocate - Carl Cornett I don't really know to be honest with you. All I know is that I got hit with the thought "You're going to smear soap across your TV on purpose." And now I don't know what to do with that thought.
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- 4y
@canigetawitness1992 Maybe the fear is that I'm doing weird things that are opposite to how I'd choose to do them & I don't even know if I'm doing them.
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@canigetawitness1992 I've tried to find the core fear and all I feel is dread. I don't know why.
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@canigetawitness1992 Sounds like a random intrusive thought. It appears your concern here is maybe you’re not doing treatment correctly, and you’re preoccupied with doing it wrong. So, in this case you could say to yourself, “Maybe I’m not doing treatment correctly. Maybe I’ll do it wrong and make myself worse. Maybe I’ll never get better. Moving on.” You don’t have to figure it out.
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- 4y
@canigetawitness1992 This happens to me as well, not knowing why I don’t like a thought. My main theme is PureO and sometimes I’ll just get “a bad feeling” about a thought or thing. To subside my anxiety, I ruminate on it. This is a conjecture, but it seems like you may just be ruminating and consequently finding more things to be confused and uncertain about which in turn causes you to ruminate more. It’s a cycle and you probably don’t even know why you’re there. I’m currently working on this myself so I can only offer the tools I have acquired thus far. I can offer you to try and sit with the uncertainty of it all. Try to sit with not knowing why the thought bothers you, why you keep thinking about it, why you had the thought. Your brain knows how to make it through this bout of anxiety and the less you feed it, the sooner it will dissipate.
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- 4y
I think “trying not to care and move on” is doing ERP. You don’t need to further trigger yourself by smearing soap becasue your initial trigger was just having the thought. Is that correct?
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I want*
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I try to not care and movie on without answering the intrusive thought, but if ERP is about intentionally creating distress related to the content of the intrusive thought, I do worry because smearing soap across my TV was the intrusive thought, but actually smearing soap across my TV would bother me, so I don't know what this means because the actual action of smearing soap across my TV would bother me, so what does that mean about me?
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- 4y
move* on
Related posts
- User type
- OCD Conqueror
- Date posted
- 20w
I find while doing exposures, rarely does my anxiety lessen. It usually amps up and stays that way for the remainder of the day. I could be having a fairly decent day, but dutifully do my exposures and then the rest of my day is anxiety filled. I guess that’s just how it is now? Also, I’m wondering if my therapist even believes I have OCD. I totally understand my therapist cannot provide reassurance. But it’s to the point it seems my therapist acts like I actually did the thing I fear. I feel so isolated.
- User type
- OCD Conqueror
- Date posted
- 20w
I am hurting so much right now. I feel sad and disgusted with myself that I would even worry about these things (pocd). What kind of a human even thinks that and has doubts about that?? Definitely not one that’s rational or mentally sane. That kind of stuff should be a no brainer so why do I worry about it so much and what does it say about me? I feel sick and disgusted and can’t stop crying over it. I just feel so defeated like I want to disappear. I started ERP and every time I resist reassuring myself it comes back at me from every angle. I hate this so much.
- Date posted
- 14w
I read about ERP and have seen information about it on here. One of the goals is to say, "maybe I am this or that...ect." That terrified me. The thoughts and images that go in my head are disturbing and upsetting. I don't want to even think about saying, "maybe this or that." It's devasting to have these thoughts and question why you're having these thoughts. Doesn't the "maybe" make it worse? The one thing that helps me is that is to remind myself that these are just thoughts and I know I'm not a monster, even if I feel like one. Is ERP not for everyone? Has anyone else had a problem with the techniques used in this kind of therapy? I had cognitive therapy for years with an OCD specialist and that seemed to help a lot. Writing out the worst case scenarios would make me suicidal. Im having a difficult time not obsessing over the "maybe" after intrusive thoughts now. It doesn't make it better.
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