- User type
- OCD Conqueror
- Date posted
- 3y
I was the same way for months! Have you tried breaking up exposures into baby steps? I find that it's helpful to take things slowly (rather than not doing ERP at all). Example: I have a ritual when I treasure my daily medication that involves washing my hands at 3 separate intervals for 60 seconds each time. My first step is to reduce each time to 40 seconds. Once I can handle that, I'll reduce to 30 seconds, and once I can handheld that, I'll continue to cut back so that eventually I can take my medicine, wash my hands once for a reasonable amount of time, and move on Werth my day. Breaking things down still challenges our OCD, but it's doable and not as scary as just diving in 100%. I have had success doing this, though my progress is slow. Better than staying stuck though! I believe in you and *know* to can do hard things. Best to you. 😊
*take, not treasure.
That’s a good idea. I think sometimes I judge myself for having OCD in the first place and think I should just be able to do the hard exposures and get over this already. But when I’m actually facing it, it just feels so tough.
ERP is never going to be easy. It is hard and uncomfortable. But you get out of it what you put into. So when you do an exposure your anxiety will surge, peak, and decline. You have to do the exposure more than once. The key with ERP is not doing a compulsion during or after the exposure. Doing so will make the exposure ineffective. ERP is the best way to achieve recovery from OCD. But you are going to have to fight for it. You can do this. Its okay to be scared. Better do to the exposure afraid than not at all.
Thank you. Yes, I think that’s what I’m dealing with. I’m at a crossroads, wondering if I’m going to fight for this or not. Both seem super hard. But I know I don’t want to live in debilitating fear anymore, so maybe ERP is worth it.
@mamabeloved It is totally worth it. But you will have to fight for it.
Please read this article on how ERP helps in the treatment of OCD. It explains how exposures help to change the brain and enable sufferes to change behaviours & emotion. https://beyondocd.org/expert-perspectives/articles/self-directed-treatment-for-ocd-the-irony-of-doing-the-opposite
Thank you!
Specifically how can my fiance best support me without offering reassurance? I'm trying to encourage myself to grow and keep trying ERP, but I'm not sure how I can include my partner in a healthy way. I plan on talking to my therapist about it soon, but I wanted to hear thoughts from people who have been dealing with it themselves.
I have had suicidal OCD for over a year now. I just am struggling to fight it tonight. I just have an enormous amount of self doubt and I can’t stop wondering if I’ll ever make it through this or not. My life is great but I just feel miserable every day. Any encouragement helps. Thanks
I'm anxious about looking for/starting therapy even though I know it'll be worth it. I'd love to hear any advice/experiences anyone is comfortable sharing!
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