OCD Recovery -vs- Managing OCD This has recently been on my mind and I have landed on the opinion that Managing OCD is a more productive mindset for me. To me the word recovery implies cured, gone, and it is my understanding that OCD does not leave the brain, but the symptoms and effects can be managed to the point that they do not appear for long stretches of time. Therefor I believe it is not necessary for managing OCD to be the primary daily focus during those times of remission. Currently coming out of a full blown relapse with OCD symptoms about 85% reduced (from at their worst) at this point. Went thru intense ERP treatment (5 hrs a day, 5 days a week, for 8 weeks) and my symptoms were about 95% reduced for a few months, and then I had a major physical health issue. About a month after the health issue happened I realized I was almost completely back to where I started when symptoms were at there worst. Knowledge is power: With this new mindset I have written out for my self and my family a few proactive steps I can taken in the future during times of major life events, flare ups with other health issues, or if they or I notice an increase or reappearance of symptoms or behaviors associated with my OCD struggles. I sincerely believe this approach will help me catch or even prevent a potential lapse in the future, before it turns in to another full blown relapse. Just my thoughts… figured I would share if maybe it resonates with any one else too. 😊 Happy Saturday 🤘

The tide comes in, the tide goes back out 🌊💙

@JoyousEffort Yup. As long ya don’t turn your back on the ocean, the undercurrent won’t knock you off your feet 🌊🌊🌊🌊

The fact that I am so triggerd by compliments is a clear indication I still have some legit work to do in that area! LOL 🤪 Thank you very much for your kind words. When I first realized I was in complete relapse, it kind of broke me for a couple days, because I felt like I failed, and the what “if’s” locked me in my head for hours at a time, and the idea of returning to treatment was devastating. After a couple days of that lovely experience, I moved closer to self compassion, and recognized that identifying I need help and being willing to seak it is not weakness but a strength. At that point I was able to start re-engaging in some of the tools I had learned. That’s why establishing this mindset is important for me, because the relapse sucked, but the absolute bs I put my self thru with self judgment once I identified the relapse was not helpful or necessary.

Again, I am sorry to hear you are going thru that! Like I said in my other reply, my list is super simple and mostly common sense, and includes things I know to do, but may forget to do when life just turns my world upsideside down, or when trying to accomplish or do something that is super important to me & my mind is so focused, I forget to do the basics. . My “Self Care” list to help give my body and mind what it needs to be strong in the face of the big stuff is: - Following my Sleep Rotune and starting it before 10:00 - Eat Breakfast daily - Drink lots of water first thing before anything else. (reduces cortisol levels that accumulate during sleep) - Use the Exercise tool on the NOCD app to do 1 exposure daily. (About 10 minutes) - Attend OCD community group at least once a week. - Take a 10 minute walk daily (struggling with this right now and not doing it increases the potential for a flareup with my agoraphobia) - Make time at least once a day for something that bring moments of calm or joy: * Guided Meditatiin (1 min to 10 min maximum) * Laughter * Hugs * Time in Nature * 3 minute Dance Break * 30 min of creativity: Succlent Garden Painting Building something with my power tools Wood Burning Art Everyone’s needs are different, but hopefully mine will help inspire ideas for what you could put on your list to meet your needs. Sending hugs and strength!!

I think ERP exercises are so incredibly individual, so instead of sharing specific examples of my exposures, I will share what activities and approaches helped me with making them effective: 1) Self Compassion: I did a compulsion…. I have OCD…. AND…I am taking steps to get better. 2) Progrss…NOT…Perfection (so hard for me!) : These behaviors did not develope overnight and they will not go away overnight, I would use the OFF switch if I had one! Reduction of compulsions or reduction of the duration of compulsions is progress and moves me closer to my goal of Managing My OCD 3) Not every tool is useful to ME: Try things a few times, and if they don’t help me then adjust, or do something else…. Don’t try Harder, Try Different 4) Exercise Tool on NOCD app: This helped me so much with my exposures because it gives suggestions - didn’t use any of them..lol, I still found them helpful because they helped me get unstuck and come up with my own. 5) Community Groups thru NOCD: These have been so impactful for me, just participating is an exposure for my social anxiety. I have had so many light bulb moments from listening to what others share. In responding with compassion to others, it has helped me with learning self compassion in the face of the same struggles. I have left quite distressed a few times, but those moments consistantly have become the biggest learning experiences for me. 6) Planned Exposures & being Exposed to Triggers are 2 different things & I approach them differently. - Planned Exposure: Goal is to trigger the distress, lean in to it and resist doing compulsions, safety seeking, or calming behavior. These can range from 10 seconds - 5 min max for me. My anxiety will not always comedown during the exposure if I stay with the trigger, so once it peaks and if it doesn’t start coming down, I remove my self from the trigger and stay in the exposure by not doing compulsions or any calming behavior until anxiety is half. - Being Exposed to Triggers: The goal of doing all this hard work it to get back to the things I value and enjoy in life that OCD has made it difficult to do, or enjoy. I have been working on embracing the joy and doing the things I have not been able to, or have avoided and focusing on creating positive experiences and riding the wave of anxiety when it comes when I am triggered in those spaces or situations. And then focus on the moment at hand and lean into the joy. I try to catch compulsions, and if I do accidentally do them, I try to identify with out judgement and refocus on the task at hand. This leaning into the joy started with the simple choice to dance and sing in the shower, completely present in that space and moment and just having fun. Hope some of this is helpful, or sparks some ideas of what would be helpful to you. ✌️😊

@HappyTurtle Truly a wise and helpful response. I want to look into the community groups on this app for sure. Thank you for putting yourself out there for us. It’s truly a gift 💕

@emmy sue wtf…Thanks a lot… you have gone and made me cry! seriously & LOL! I appreciate and am humbled by your very kind words.

@emmy sue Also wanted to mention… the grouos are super simple to sign up for, and you can attend and check out as many as you like, and it is thru zoom and we are supposed to keep our cameras on, but if that is challenging at first, you can just use the chat and direct message the therapist, or advocate leading the group and let them know. I start on camera, and when my anxiety goes high and stays there (normally after talking) I go off camera for a few moments to allow the anxiety to come down on its own and then go back on camera… so ya, I totally use the groups as an exposure! LOL