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recovery barriers

I am beginning Exposure and Response Prevention therapy. It is difficult to deal with this heightened anxiety, as I am not able to participate in my compulsions (many of which I've been doing for years). How do you all find ways to cope while doing school work/things that require real attention? Does this get easier?

1 answer3 replies

4 Comments

Ali Wiggins

Apr 06, 2020

Abbey, this is incredibly relatable and represents a problem that we all can probably speak on too. When I first started doing regular ERP, it literally felt so wrong. Trying to balance work, school, relationships, leisure, and self care with recovery is so challenging and truly part of the barriers that people who have OCD have to deal with when accessing their values.

I love using humor and comedy with my friends who also have OCD. For example, I love going to instagram and looking at OCD memes (holla at the HQ Instagram for some upcoming memes), and I often send snapchats or texts to some of my closest supporters, because there's something quite healing about remembering that you're suffering in community. There are some great mantras and and sayings that I like to remind myself of too- "Every inch is a mile" and "You already know that rituals weren't working, so it's time to try something different" are a couple of my favorites. They are courtesy of some fantastic coaches and counselors.

Abbey Coughlin

Apr 06, 2020

Replying to

Thank you so much for your reply. It is definitely comforting to remember that we are suffering in community. When I bring a certain thought into my head with ERP, I want to ruminate. But then, when I choose not ruminate/rationalize/use so many other compulsions, I realize that I'm not thinking about the thought and therefore am engaging in another compulsion?

Agh. Has anyone experienced this? Is this normal? Is sitting there and just accepting a scary thought enough to become "desensitized"?

Ali Wiggins

Apr 08, 2020

Replying to

@Abbey Coughlin I think something that I always try to remember is that the point is not to become "desensitized", but to allow your brain the space to learn that you can have the thought and the anxiety, AND you can do life with that happening. I absolutely think that sometimes just tolerating the thought being there, and moving forward with values is helpful. Something that I often say to myself is like, "Yeah, that could definitely happen. Anyway, on with my day, what's next?". Let me know what you think about that.

Abbey Coughlin

Apr 08, 2020

Replying to

@Ali Wiggins I love that so much. Totally helpful, thank you! I get so anxious when I think thoughts will never be disproved. It feels like I'm doing an injustice to myself... but it's crazy because it's actually the exact opposite!