Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 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? Link to comment
Markie1974 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Markie1974 Posted July 29, 2015 Share Posted July 29, 2015 You can do them in your head daily. I do them hundreds of times a day, which gives you an idea of how many intrusive thoughts my mind is throwing at me. Link to comment
taurean Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
worriedjohn Posted July 29, 2015 Share Posted July 29, 2015 How is Getting Over OCD: A 10-Step Workbook for Taking Back Your Life (The Guilford Self-Help Workbook Series)? BTW I am in same situation. Therapy is not available in my country neither I have money to do it over skype. Thank god these forums are helpful and there are lot of knowledgeable persons here. Link to comment
Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 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? Link to comment
Gemma7 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Markie1974 Posted July 29, 2015 Share Posted July 29, 2015 What are your obsessions that cause you anxiety ? Link to comment
Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Gemma7 Posted July 29, 2015 Share Posted July 29, 2015 I think the exposure would be like you said to focus on the swallowing until your anxiety goes down. I have also heard mindfulness could help with sensorimotor OCD. Link to comment
Markie1974 Posted July 29, 2015 Share Posted July 29, 2015 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 ? Link to comment
Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 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? Link to comment
Gemma7 Posted July 29, 2015 Share Posted July 29, 2015 (edited) There is a thread started by taurean on mindfulness somewhere on the forum but its a way of focusing on the present. It's a bit like meditation. Edited July 29, 2015 by Gemma7 Link to comment
Markie1974 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 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? Link to comment
Markie1974 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Gemma7 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 Ok, good advice from you both! Thank you!! Link to comment
Guest lauren415 Posted July 29, 2015 Share Posted July 29, 2015 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? Link to comment
Gemma7 Posted July 29, 2015 Share Posted July 29, 2015 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. Link to comment
Markie1974 Posted July 30, 2015 Share Posted July 30, 2015 As long as possible without doing compulsions. My previous therapist said at least 45 minutes per day.or until the anxiety goes away. Link to comment
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