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I can't afford therapy. Can someone just teach me?


Guest lauren415

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Guest lauren415

I can't afford a therapist and it will be a long time before I can. Can someone just teach me CBT and ERP? How often am I supposed to do these therapies? I also feel like I have to be alone when doing them which is pretty much never. Whenever I am home my husband is usually here too (we have similar work schedules). How can I start this process?

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I would encourage you to get the book "break free from OCD". It will teach you. But in the mean while , From my limited experience, it's quite simple.

Recognize your compulsions and DO NOT do them. They may be mental (engaging, arguing with, memory checking , figuring out, or responding to intrusive thoughts) or physical, like checking to see if the stove is off.

You then sit with the anxiety and it will eventually subside.

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I would encourage you to get the book "break free from OCD". It will teach you. But in the mean while , From my limited experience, it's quite simple.

Recognize your compulsions and DO NOT do them. They may be mental (engaging, arguing with, memory checking , figuring out, or responding to intrusive thoughts) or physical, like checking to see if the stove is off.

You then sit with the anxiety and it will eventually subside.

I concur with this.

Make sure you get the right book, the one co-written by Professor Psul Salkovskis - "Break free from OCD - overcoming obsessive compulsive disorder with CBT".

It will take you through the processes you need to master.

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Guest lauren415

ERP is a little confusing to me. So for instance, right now I'm too conscious of my swallowing and the thought process I have is "I shouldn't be conscious of my swallowing." I don't actually THINK those words it's just something that I know I shouldn't be conscious of. So my question is...do I purposely pay attention to the swallowing until the anxiety lessens? How can I "acknowledge" this without responding because I feel like swallowing is the actual response. Some people have said to "give it no importance" but how can I do that if I purposely pay attention to it?

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To do ERP on this you need to identify what you obsession is, so what you fear about the swallowing problem and then identify your compulsions first then maybe it would be easier to suggest what you can do.

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Guest lauren415

Well the only fear I have is not being able to not be conscious of it. I don't think there are any compulsions besides trying to ignore it or keep my mind off of it.

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Guest lauren415

Markus right now it's sensorimotor OCD. The fear of never being able to not be conscious of my swallowing...aka excessive swallowing/paying too much attention to to it.

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Ok, so , you get the thought "what if I'll never be able to be conscious of my swallowing "

Then , I presume a compulsion follows. Such as reassurance , answering that question, engaging that question, googling that question , arguing with that question.

Which of these compulsions do you do in response to the intrusive thought ?

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Guest lauren415

No...what if I'll never be able to be UNconscious of my swallowing like a normal person. Well yes I google stuff in order to get rid of it. And sometimes I answer the question with "no you won't be thinking about this forever, everything will be fine."

What exactly is mindfulness?

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No...what if I'll never be able to be UNconscious of my swallowing like a normal person. Well yes I google stuff in order to get rid of it. And sometimes I answer the question with "no you won't be thinking about this forever, everything will be fine."

What exactly is mindfulness?

Cut out the compulsions , which would include answering the question, reassurance, and Google. compulsions

re-enforce the intrusive thought.

Basically don't respond to the thought.

I'm not too familiar with mindfulness.

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Guest lauren415

Yeah I've been trying not to respond and just let it be there but the problem is everytime I swallow (even if it's just natural and I don't consciously do it) it brings it to the front of my mind again. So I guess once that happens I need to just do something else to get my mind off of it? But then again people say the more I try to ignore it the more it will be on my mind...so I guess I just let the swallowing happen, whether consciously or naturally, and go about my day. And try not to get scared when the excessive swallowing starts happening. Yes?

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Yes exactly. Don't respond to the thought whatsoever. Refocus on something else. Read a book, watch your favorite show, go for a walk, wash some clothes.

The anxiety will subside , provided you refrain from doing compulsions.

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The exposure in this case is to focus on the swallowing until your anxiety goes down so that you no longer worry that you will focus on it forever. Getting on with your day is fine but it isn't an exposure.

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Guest lauren415

How long should I do the exposure for? I feel like I will have to schedule time for it...because if I do it at work or home when my husband is here they will just ask what I am doing and I won't be able to focus. Maybe I could do it in the shower?

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Set aside some time, you can decide how long and build up, the shower may be good. Expect your anxiety to go up and then come down. But remember not to compulse at all during exposure. The aim is to show yourself that what ocd says is rubbish.

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