I’m doing okay figuring out exposures for my SO-OCD (not doing too great at the hierarchy piece though - I keep going too high and send myself spiraling 😵‍💫🥵) but I could use some help with exposures for ROCD. Does anyone have any ROCD exposures they used that worked well for them?

Hi! I’ve started with photos of lesbian couples, quotes about lesbians, writing out the word “lesbian”, as my lower hierarchies. Higher up’s that I’ve tried but are too much are reading books about someone realizing they’re gay, and an article about it too (they’re always married to a man and then leave them for a woman, which is my ultimate fear).

@LizLemon That’s my ultimate fear too! With that, what are you supposed to do after? Just sit with the anxiety?

@milliemoo Yes! I take deep breaths, and when the thoughts pop up, which for me are “do I like this? Do I want this?” Or images of me with a woman pop up, I tell my mind that it could potentially be me, but it’s probably not the way I feel right now. And then you just sit with the anxiety until it undoubtedly goes away. This is what makes it *SO hard*, but I usually have way less intrusive thoughts for a while after doing these exposures.

Thank you! I really appreciate you explaining this to me! I’m glad it’s helping you, I’ll give it a try :)

@milliemoo Of course! It’s very hard and I’m still in the process of healing- I have a ways to go. But I do see how effective ERP + CFT are. Best of luck to you!

Thank you!

So sorry, I know how hard feeling sad and guilty is ☹️ I’ve been practicing self compassion via Kimberly Quinlan’s workbook “The Self-Compassion Workbook for OCD” and it really helps me in those moments. One of my core beliefs that drives OCD is a lack of love and self-worth, and this workbook helps remind you that you’re worthy of compassion regardless of ANY thoughts or feelings you have. Radical self-acceptance.

@LizLemon Thank you, I’ll look into that :) just really want these feelings to just be background noises so I can have my life fully back again :(

@Anonymous I’m with you- I keep saying I’m fighting for my life. The fight is worth it though, the therapy absolutely works, you just need to advocate for yourself against this ocd. Really figure out what your triggers are, rate them from 1-10 anxiety levels, start low and build up from there. I’ve been doing this for just under two weeks and already feel a difference. I have a ways to go, but I feel more confident than ever that it’s possible to be like everyone else and have thoughts just float on without attachment. I’m here to talk and support you when needed! We’ve got this!

@LizLemon Thank you Liz! I am working with a therapist and going on my 6th session Tuesday. I agree, it has helped a lot but there are also bad days that makes me feel like I’m going nowhere. Just like you, I have ways to go! I’m just trying to live my life to the fullest without it impacting me. I also recently got engaged and the OCD definitely does not help.