My therapist suggested that I keep a rubber band on my wrist and anytime I want to do a compulsion to snap it against my wrist or say stop. I decided I wanted to try it for when I found myself dwelling on memories and mistakes ocd brings up to try to give me ‘proof’ I’m horrible. Anyone else tried this?

It’s the worst thing you can do for your OCD. I’m telling you that from experience. Fire your therapist and find a new one.

A therapist who suggests snapping a rubber band on their wrist doesn’t know what they are talking about

Find an ERP specialist who understands OCD treatment

Totally agree with mjs110160 I found that rubber band tip on some random forum. Did nothing but give me a sore wrist ?? you need some ERP and maybe medication

Rubber band technique was quashed in the ‘80’s when they found it doesn’t work for any disorders. Total bullshit! Tells the brain it must be important if you using something to ‘ward it off’ I’d say practicing a minute or two of mindfulness when the urge to compulse arises would be far more beneficial. Observant, non blocking, but also not engaging. As hard as that is. Especially with sexual or harmful themes.

Isai I have to agree with the others. That is a terrible idea and I am surprised your therapist would suggest it. One of the biggest challenges with the compulsive thoughts is managing it and the exposure to it. You have to understand it in order to control it. Associating those thoughts with something negative will in the long run only strengthen the compulsion. Eventually you develop anxiety by not using the rubberband and increase the compulsion. The rubberband itself with become a routine/compulsion for you. Not only will it not help but you will have a sore wrist like redmax said. You have to remember that the compulsion is in reaction to the thought. All you are doing is replacing the compulsion with the rubberband, not actually addressing the thoughts.

This therapist does not understand ERP because they have just suggested you make a new compulsion to stop an old compulsion. Furthermore it is punitive and not self compassionate. If this therapist is not listed in IOCDF, I would *NOT* use them. Lastly the goal of therapy is not to erase thoughts but allow them to exist without being reactive to them. This is the definition of being reactive.

I’m not 100% convinced that ERP is 100% effective. I may have less anxiety and have been very brave with the disgusting images I have had to bring to mind, but if it goes against your instincts and values then therapists are far too focussed on the logical outcome or statistical criteria. It does nothing for shame and guilt. I wonder if some thing like ACT OR DBT may be good for this. ERP is great for some themes, but ones about a persons sense of self and morality? Not so much.

To resist compulsions? I’m not resisting the thoughts just the compulsions.

I’ve talked to her and she seems to understand what erp is and I’m going to talk to her more about it. I was distracted while talking to her about it as I had to get my boyfriend to his interview but she was saying she knows it has a high drop out and I of course know that’s because of possibly starting at too high of exposures but I want to ask her more about it.

I’m taking meds, 20mg Prozac and I plan to discuss erp with her more and if she doesn’t seem to want to then I’ll move on

Man.. I feel so discouraged now.. I don’t know what to do I feel like my dad is going to be angry I’m changing so soon and ugh.

Try not to worry about your dad. Focus on what's best for you, that's what he should want for you. He's not the one who has to deal with the ocd so do all that you can even if it means searching for the right therapist.

Love the positive reinforcement guys. I’m kind of ashamed by this but I started therapy for OCD 10 years ago and totally bought the rubber band thing. I never knew it had been debunked, I just kind of assumed it didn’t work because something was wrong with me. I guess that’s why we have resources like this...

Read the literature

What literature are you referencing?? I’ve read over 50 papers!! Apart from ACT trying to combat this ERP does NOTHING about this.