- Username
- j420
- Date posted
- 3y ago
- Username
- Atlas_21Atlas_21
- Date posted
- 3y ago
It’s the hardest! Because you’re doing an exposure 😂 your OCD comes out to play. Your therapist may say different, but I would practice not ruminating without an exposure first (track how often you ruminate through the day)- and getting a better handle on thought redirection through mindfulness or mindfulness meditation( focus on an anchor, breath, body sensations, naming things in room). I had to get better and learning to redirect and stop rumination before I went to big exposures and it helped. But I had to stop and get a better handle on my compulsions without scary exposures. Hope that makes sense . Now I’m back in the game practicing the response prevention part
- Username
- j420j420
- Date posted
- 3y ago
Thanks
- Username
- j420j420
- Date posted
- 3y ago
I've been trying to acknowledge my feelings and trying. Key word trying . To be ok with the anxiety but it has just gotten worse. What an I don't wrong. Thanks
- Username
- Atlas_21Atlas_21
- Date posted
- 3y ago
I would share with therapist to see how much you are engaging in mental compulsions… it could be the exposures are super high and that will definitely make OCD worse, but that’s expected, but if you’re not doing any new exposures, I would really dissect your mental compulsions. Rumination makes me worse so I know when I’m getting significantly off track it’s probably that.
- Username
- ocdallthewayocdalltheway
- Date posted
- 3y ago
Well, the problem I've found with rumination is that it becomes automatic, as do all mental compulsions for me atleast. Trying to focus on stopping it or labeling it as OCD actually becomes counterproductive for me and I feel a lot of people struggle with those mental compulsions in the same way. The trick for me is just letting myself ruminate, letting it go until it ties itself into knots. Doing it that way reinforces the idea that thoughts are just thoughts and through time it becomes useless chatter in the back of your mind. In time I built up some "muscle" and can just move it aside when a trigger comes. The trick in having any success is keep exposing yourself and frankly, having faith in this way of treatment because I know sometimes it just seems hopeless but that's just part of the journey.
- Username
- Atlas_21Atlas_21
- Date posted
- 3y ago
I think it depends on what your are defining as rumination- thoughts are uncontrollable (automatic unsolicited OCD thoughts), but, rumination is when you are creating a narrative around the OCD thoughts, and building upon the what if’s to the point of trying to “figure out” or “analyze” the issue- this type of rumination can be controlled by redirecting through mindfulness (not just through meditation, but the act of engaging mindfully). In my understanding, if you continue to engage in mental compulsions you are not practicing the “RP” part of ERP. They are much harder to catch, and take way more work, but it’s the only thing that has really helped me personally. My first OCD onset I recovered from due to stopping rumination and exposure. 20 year remission- it took me by surprise the second onset and I engaged in rumination that was out of control, which is why I’m where I’m at now- but that’s just me personally.
- Username
- j420j420
- Date posted
- 3y ago
@Atlas_21 Thanks. Your sweet for all the help you.
- Username
- ocdallthewayocdalltheway
- Date posted
- 3y ago
@Atlas_21 For me it's really hard to distinguish intrusive thoughts from rumination as it seems to flow almost seamlessly from one to the other. I guess it could be possible that I am defining multiple intrusive thoughts in succession as rumination, which is why ignoring them works. Also, I'm only now starting professional treatment so it might be better for him to go by your advice and not mine.
- Username
- Atlas_21Atlas_21
- Date posted
- 3y ago
@ocdalltheway Gotcha, that makes sense. It took me some research to really distinguish intrusive thoughts from rumination to really get a handle on it. As @kkny says, Michael Greenberg and Ali greymond really lay out the differences which is super helpful for me anyways…
- Username
- kknykkny
- Date posted
- 3y ago
Michael Greenberg talks a lot about not ruminating. Look him up and read some of his articles.
- Username
- j420j420
- Date posted
- 3y ago
👍
- Username
- j420j420
- Date posted
- 3y ago
So in a sense, try to ignore it,right? My exposure was just trying to sit with the anxiety I've been feeling today. So fucking strong today!..... Redirection/think of something else/focus on mindfulness?
- Username
- Atlas_21Atlas_21
- Date posted
- 3y ago
Yep- and some days it’s really strong. It’s like practicing building a muscle. Don’t push it away, but just say or label it “OCD thought” then redirect to what’s more important. Allow it to sit with you but don’t touch it- lol easier said then done.
- Username
- j420j420
- Date posted
- 3y ago
@Atlas_21 Yeah. No shit. Wow it's got me lit up today
- Username
- j420j420
- Date posted
- 3y ago
What am I doing wrong*
- Username
- Lms526Lms526
- Date posted
- 3y ago
Also, keep in mind you will worse before you feel better. Also, anytime you do anything to fight it, your OCD will fight. It doesn't like losing control or being ignored. But it gets better. Hang in there and keep doing ERP. Also realize that ERP takes practice. The more you do it, the easier it gets.
Related posts
- Username
- locustmoon
- Date posted
- 5y ago
- Username
- aiden181
- Date posted
- 5y ago
Any tips on how to not ruminate?
- Username
- Poppet
- Date posted
- 4y ago
Does anyone have any tips on stopping ruminating? I'm doing exposure therapy and struggling to break the cycle of rumination.
Be a part of the largest OCD Community
Share your thoughts so the Community can respond