Advice about doing self directed erp

[zx123]

H

Hi,

I am doing self directed erp for my ocd obsession about causing a flood in my flood. I have managed to get to 2 1/2 weeks of leaving a damp towel in my

flat and my anxiety has gone down. The only problem is that I have started to feel muscle fatigue in my lower back as a result of the anxiety caused by the exposure.

Can somebody advise me if it is ok to do this? as even though I am not obsessing about the as much as I was I  wonder if the anxiety caused by

doing the exposure could be damaging my health.

I have also been trying to do cognitive work on the underlying belief as well.

I have had to do self directed erp because there are not many services for ocd  in the area where I live..

[Gemma7]

Well done for what you've achieved so far

I'm a little confused though. You say your anxiety has gone down but is causing you pain, do you mean it's reduced but is still high? 

If you are doing an exposure and your anxiety stays high, then it might be that you do other behaviours that maintain it, like checking taps are off etc. 

Have you read any self-help material?Break free from OCD follows a case study of someone who worries they will burn down their home which you might be able to apply to your situation. 

The key with exposures is to target a belief you have, in your case the belief that your flat might flood. Look at what behaviours you do that support that belief and test out what happens when you don't do them. That seems scary but it would be done in a slow, structured way, preferably with the help of a therapist. 

 

[zx123]

Hi,

thanks for the reply.

Yeah, well the anxiety did go down but its gone back up again because I'm doing the exposure.

I started by going up to 1 week and then 2 1/2 weeks but now I am up to 3 weeks and its really tough.

My aim was to get up to four weeks but I am thinking of stopping because of the anxiety.

To be honest with you, I don't really know where to get help, I tried on the NHS but there isn't much where I live at the moment.  

I am going to try to contact a support group called Triumph over Phobia to see if I can get help that way.

Thanks,

[zx123]

Hi,

I've decided to stop the exposure. Its been three weeks now, so that's some progress but I don't I can do it any longer

[Gemma7]

What have you been told by the NHS in your area? Have you seen a gp or looked to self-refer? 

[zx123]

Hi,

I went to my gp and I was initially referred to a cbt course for which there is a 6 month waiting list.

I dropped out of the course early on, but then my ocd got worse and I tried to get back onto it with no success.

Other than the course there is very little else available in the area where I live, my gp said there is a lack of psychologists.

[Gemma7]

Try having a look on the OCD-UK website https://www.ocduk.org/overcoming-ocd/accessing-ocd-treatment/

There's information on accessing NHS treatments in the UK and also self-help and private treatment. You really should look into them if you are struggling. Everyone needs a bit of support

[zx123]

Thanks,

I have been trying to get help for a while, I was even told by my gp that there is not much help in the locality where I live.

I suppose you just have to keep on trying different avenues.