erp tips

[raven]

Hi all!

Wondered if you could tell me about a typical erp method you use for ideas.

I write my worst case scenarios in word documents and read them, or I think horrible thoughts when doing nice things. Sometimes I just say sentences out loud.

Things I need some tips on:

New ideas of things to do

Good ways to generate anxiety- I am either numb or crying?

Ways to stop erp itself being reassurance e.g. I am doing this, therefore my worries are ocd and I definitely dont really think them.

Ways to keep your erp private!

How many times a day/ week do you do it?

[Markie1974]

Do ERP as often as possible. If you can read a story of a worst case scenario or imaginal, good. Keep reading it or record it and listen to it over and over. The key is NOT doing mental compulsions, that is, NOT doing anything to relieve your anxiety (figuring it out, re assurance , this can't happen ) egg

[Markie1974]

If an intrusive thought pops in your head , great !! You get a chance to practice !! Don't argue with it, respond to it or anything. Leave it alone and refocus. You will have anxiety, but, provided you DO NOTdo compulsions, your anxiety WILL decrease. It'll fade into your subconscious and you'll stop obsessing. It works. I've. One time I had such debilitating anxiety from NOT doing a compulsion I couldn't get out of bed for the entire day. 2 days later the anxiety went away over that issue.

[sim123]

Hi Guys

I am new to the whole therapy and self-help thing so am looking for advice. My therapist has told me that when I have these thoughts I should tell myself that it is simply OCD and not focus on the thoughts. Is this different from the above methods? Also, If I wanted to give ERP a try is this something I could mention to my therapist and do you have any tips for beginning? Also would ERP be different from telling myself it is OCD and not focusing? Sorry for the rambling, Im just a bit confused!

[Markie1974]

It's not really that different. The important thing is the "response prevention " in other words , not doing compulsions (aka responding)

Give me some examples of what triggers your anxiety

[sim123]

Thanks for getting back to me.

Well right now it revolves around my partner and feeling anxious and guilty over things that I do. If I don't feel guilty about something recent, I will look back into the past and find something to obsess over. I used to confess these things to him and would feel better for a short period, however I have stopped the confessing part within the last month or so and in some ways feel worse as I now have an almost constant anxiety.

[Gemma7]

Hi sim123 its only natural that if your compulsion was to confess and you have stopped then your anxiety has gone up. Can you think of any other compulsions that you may be doing that are maintaining your anxiety. Like checking your memory or thinking about whether you should or shouldn't confess.

I think discussing applying ERP with you therapist would be a good idea and really allow you to take control back off ocd.

[Markie1974]

Looking into the past is a compulsion. It sounds like you ruminate a lot. Like myself. When you find yourself ruminating , stop and re focus on something else like the present.