How long should you do ERP? I have the best luck it seems with writing short stories about my husband and my worst fears (marrying him being a mistake, never knowing for sure if he’s “the one”, never feeling better and being miserable my entire life.” Sometimes I read it just a couple times and my anxiety is very high and after just a couple times through, I feel “normal.” Is this a sign to move on to something different or should I keep exposing myself to it? Also, I tend to get anxiety when I realize the story isn’t scaring me anymore. How can I do exposures to tackle that giant?

Jenna Overbaugh

User type: Staff

Date posted: 4y

generally we ask that people continue to do an exposure until they have habituated or experienced about a 50% reduction in their anxiety before moving on. before crossing off exposures/moving onto something else entirely i would want to be sure that someone is not ritualizing through that exposure, that they're kind of bored of it, and that they do not necessarily want to move on from it - meaning if they WANT to get rid of that exposure then we keep it. all in the favor of doing the opposite of what the ocd wants to do. does that help?

Jeanie12

Date posted: 4y

It does! Thank you! It’s hard because my OCD has been convincing me that I’m doing ERP wrong. I really want to get better more than I want anything in the world but some of it is so hard to understand. Mental compulsions and knowing when it’s time to move on to a new exposure. It’s like when I figure one thing out, my brain throws me a brand new question.

Jaden5

User type: OCD Conqueror

Date posted: 4y

I’m so sorry, I feel for you. ROCD is so so hard. I have not starting my ERP yet, so I do not have any advice for you but just wanted to encourage you to keep pushing!

OCDSux-123

Date posted: 4y

My therapist told me I should be doing my ERP therapy every day. She said to start with a few mins and work up to spending 10-15 mins each time in the therapy. She said I should be doing this daily until I no longer have the same intense fight or flight response. Ocd can be like a wack a mole, if you’re having anxiety about no longer having anxiety create an ERP short story about that?

OCDSux-123

Date posted: 4y

FYI I also have ROCD and I have the same intrusive thoughts about my fiancé. I totally understand. Stick with it!

Jeanie12

Date posted: 4y

Thank you and congratulations on your engagement! It is genuinely the hardest thing I have ever experienced. I was in a dark hole almost 3 months ago when this started and had to be put on medication. Now I’m convinced that any good moments I have is because of the medication and not the work I’ve put in. I just want to get off this roller coaster and feel like myself again. I got married September 19th of this year and there is so much guilt inside of me for having these thoughts. Getting married in the midst of ROCD was so hard. 😞

OCDSux-123

Date posted: 4y

@Jeanie12 Being engaged with ROCD is so hard as well, so I FEEL you. I have these big fears about my ocd ruining it and scaring me away from it. Did you feel that way while engaged?

Jeanie12

Date posted: 4y

@MoMo-OCD I absolutely did. It didn’t happen until about a month before the wedding. We were engaged for about a year. I had a thought that I found someone else attractive and I’ve been spiraling ever since. Definitely the worst thing I have ever experienced. I just want to feel normal. Feels like it’s impossible to be happy again.

OCDSux-123

Date posted: 4y

@Jeanie12 I’ve had those thoughts too. I’ve tried everything - but sticking consistently to ERP is the only thing that sounds like will work. I seek reassurance from my best friend often and I think I’m just making it worse on myself. You’re not alone!

Nica

Date posted: 4y

Everyday or every other day.

ademsao05

Date posted: 4y

Guys am stuck with unreasonable hate towards my partner 😭😭😭😭 idk why whenever we have a little argument or IDK my brain just go into hating her and say mean stuff to her 😭😭😭

hbocd

Date posted: 25w

ERP Therapy

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.

Hobbit

Date posted: 24w

Not making ERP a compulsion?

Anyone have any tips on not making ERP a compulsion? I find myself sometimes wanting to do exposures in order to make myself feel better (feel my anxiety go down and feel relief). 😅

learning2Bme

Date posted: 23w

First ERP session- TIPS??

A few hours ago I had my first ERP session and I am currently feeling nauseous and nervous at the same time. Right after my first exposure I wanted to quit right then and there, but I know I cannot. Does anyone have any tips for sitting with this level of discomfort? Anything is appreciated. Thanks! :-)

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