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About Gemma7

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  1. Gemma7


    When you see the home page of the forums, under OCD support forums is Obsessive-Compulsive Disorder, then Friends family and carers etc. The OCD forum is the one most members use and respond to Here is the link https://www.ocdforums.org/index.php?/forum/1-obsessive-compulsive-disorder-ocd/ I've had lots of variations of OCD over the years, but I've worried about germs too. Are you having therapy at the moment?
  2. Gemma7


    Hi NGK7, welcome to the forum Like taurean has said CBT is the therapy recommended for OCD. I recommend the self-help book Break free from OCD it’s written by some of the top people in OCD research and treatment, and was really the book that kicked off my OCD fight back. Also, for more replies you might want to post in the OCD section above, it’s the forum with the most posts in it
  3. Gemma7

    Ok, Fresh Start?

    I really think what you need is carefully thought through and structured CBT but I'll try an answer some of your questions. Yes, you should stay in situations that you would avoid because of OCD. However, it's not as simple as just grinning and bearing it. You shouldn't be doing any compulsions whatsoever, including thinking about it afterwards. The only way to reduce OCD generated emotions is to see your problem more clearly, usually with the help of a therapist in the form of a formulation (vicious flower) and then to act as if all your problems are because of OCD. The common pitfall in therapy is to face a situation and then afterwards do compulsions, usually that means your emotions stay high and you don't learn that nothing happened afterwards. This is an example of what I'm saying above. You face things and that is amazing but by doing compulsions afterwards, you don't allow yourself the opportunity to see that there is and was nothing to fear. Your compulsions are not necessary.
  4. Gemma7

    Please help me see logic

    Because it's just emotion. If someone cries at a movie they feel sad even though they know it's just acting and not real. Emotions are just chemicals in the brain, attaching meanings to thoughts generates emotions, emotions lead to compulsions, compulsions buy into the idea that they work, setting a precedent for behaviour, the thought occurs again and the cycle continues. All this builds feelings up to the point where they seem overwhelming, but they are still just emotions. Hard to ignore but can be.
  5. Gemma7


    The best thing you can do is to carry on as if you never had the thoughts. As part of therapy you would also be encouraged to think the thoughts on purpose to show yourself that having thoughts about anything is unimportant and says nothing about you as a person.
  6. Gemma7

    Is this OCD?

    Hi don't know It's important i think to establish what OCD is. So clinical OCD has guidelines used for its diagnosis, but in simple terms it's reacting to emotions that are caused by or generate thoughts and doubts followed by unhelpful behaviours. Trying to work out if something is or isn't OCD is an unhelpful behaviour in its self. It really doesn't matter, any line will be purely subjective. What matters is, is what you are doing actually making you happy, is what you are doing solving the supposed problem, are you thinking objectively about the problem (if you are unsure then you probably aren't, so look into cognitive distortions), are you using feelings as evidence you have a problem? All these questions are important for all things that we do, OCD or not. By what you've said, something is bothering you, you've set out to see if you are like other people, you've done research and now you doubt if you are, confirming to you the idea that there is something wrong with you. The last thing you said in your first post is that you are an embarrassment and pathetic, if you feel this way often, you will often look out for things that seem to confirm this. You have to learn where you keep tripping yourself up, be that how you think about yourself and how you then react, only then will you feel better
  7. Gemma7

    Body checking compulsion?

    I don't have this compulsion but have done many other checking compulsions. It's really all about understanding your problem, understanding that checking is not helpful in any way and like you say actually undermines your self-esteem. Try to remember other people do not take photos and check their body to see if it has changed, you don't need to either. I may have misunderstood your problem but have you looked into Body Dysmorphic Disorder? It's very like OCD but compulsions often focus around checking your body, just because if it fits your problem more, then it might help to read up on how to specifically challenge it. The recommended therapy for BDD is CBT too, so could be applied to either BDD or OCD.
  8. Gemma7

    trauma timeline

    Well if you decide to go private there's information and advice on the new OCD-UK website about looking for therapists. It's currently being updated but should be back up and running soon. For example, it's important to look for one that is BABCP accredited among other things. So make sure you check it out
  9. Gemma7

    trauma timeline

    Excellent news, good luck and hope you aren't waiting too long
  10. Gemma7

    trauma timeline

    Hi becky I'm not sure i understand how the health professionals think you are supposed to get better when you aren't getting therapy? You need to be referred for therapy, even if you have experienced a trauma, you still need to see a therapist. It is not necessary to work out what triggered your OCD, any trauma would be included in the formulation of your problem by a therapist. You can self-refer to IAPT if you are in England so definitely worth looking in to
  11. No need to feel stupid, we've all been there. Just learn from your experience as best you can
  12. Hi Lauren Are you taking your temperature a lot? It seems to me that you might just be feeling very anxious because you're taking your temperature and trying to work out if it's ok. This is just an OCD check and that's what the problem is. Remember most people don't know what temperature they are most of the time so no one can say what's right and wrong. Checking for signs of ill health is actually affecting your mental health so remember that this is worth challenging. Give yourself an hour where you act like this is a normal temperature that you are just worried because of OCD and see how your anxiety levels are then. Do not do any checking at all and don't check your temperature in an hour, try getting on with something that will keep you busy. When your anxiety comes down, then try another hour after that.
  13. Good post from Roy. Can't add anything more, sending you hugs lost x
  14. Yes that's a good way of putting it. It's just something that occurred and that's all the information you have. Then like you say work through theory A/B to gain structure and challenge any biases, beliefs or meanings and to help you get behaviourally on track
  15. This is like a theory A/B exercise, am i right in thinking that? No i don't think this is necessary. If you look at Break free from OCD, your A and B would be something like theory A, OCD says i will flash myself on purpose, theory B, OCD is a problem that i worry i will flash myself on purpose. You would look at what each of these says about you, include the evidence for each of these statements and then look at how you would behave if each were true. You would then do a behavioural experiment where you would act according to theory B and see if it seems the most likely explanation for your problem. This isn't about changing how you think but learning by experience, and with that experience, rating your belief in each theory. There is a section in Break free from OCD titled LOOK OUT FOR THE FOLLOWING OCD TRAPS WHEN CONSIDERING EVIDENCE FOR THEORY A/B, I think you might find your evidence falls into one of those.