14. CBT for OCD: Where on your hierarchy to start your ERP
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- Опубліковано 30 вер 2024
- CBT therapist Katie d'Ath explains how to choose what to tackle first with ERP. Katie offers individual therapy but you might like to check out BetterHelp at betterhelp.com...
Compensation received using these links supports Katie's work in helping people overcome OCD.
So really ERP is all about experiencing the obsessions (the thoughts) and not doing the compulsions?
its really hard for me since my OCD triggers ones i see something not placed in its proper position, I begin to feel uncomfortable, so I fixed that thing to the place I want it to be, and the next thing I know, I've been wasting 30 minutes of my time fixing that thing.
So get professional help ERP is the way...
What is your absolutly worst thought ?
In what way do you try to avoid that terrible thought?
What is your second worst thought ?
In what way do you try to avoid that terrible thought?
What is your thirds worst thought ?
In what way do you try to avoid that terrible thought?
@@FinnBjerke What does ERP means?
@@user-gc3rv6jw3n exposure with respons prevention
@@FinnBjerke Thanks
I want to understand how you could put this in to practice if the type of OCD thoughts are towards your relationship and the fears that you have in your head. I find it very difficult to understand how I am supposed to go about tackling that. Any suggestions?
Hi, did you find any suggestion? And how are you doing now?
How about things that arent so obvious. For example procrastination, difficulty in making decisions, avoidance, rigid schedules. Not exactly compulsions but behaviors.
Thank you for your helpful videos! Can you please talk about scrupulosity OCD, since it is more spiritual and hard to know the outcome of our fears. For example, it would be blasphemous to say the bad intrusive thoughts about religion/God out loud and so one might not be able to do the ERP therapy with this kind of OCD.
Thank you so much ❤️❤️❤️ i have been suffering for a couple of days from some devilish thought, it never happened to me before but I’m feeling so much better now after a couple of ERP sessions i did them following your instructions, when we usually stop doing these sessions?
Simple and highly effective, like always.
Thanks Katie!
Hi Katie, I think I may have ocd obsessive thoughts about one thing and are really hypervigilant around other people, will this help?
Im 41 years old and have been suffering with ocd for 26 years. Sometimes
it will go from very mild to very severe. I tried to get help once but
at the time doctors didn't really to seem to understand it. I went once
to a mental health center where they put me with a counselor who was
maybe 20 and the first thing she told me was she didn't normally deal
with adults but children.After that I have not tried to get help from a
counselor or therapist again. I have tried the medicine route with
limited success and its gotten so bad at the moment I cant screw in a
light bulb with out help due to these compulsions and thoughts. So what advice would you give me .
I hope things are easier now for you, and i hope you are living freely :) stay strong
you can beat ocd
find right therapist
you can get help ^^^ mark freeman
How are you
Stop go with your compulsions! If something gives you stress then it is always compulsions, so dont go with it! It will become better if you stick to it.
And remember: Dont be too afraid for not going with your compulsion. What is there soo bad that could happen when you dont go with your compulsion? You will get stress... Yep, but whats wrong with a little stress? Okay it is not nice, but also you are not dying. ;-) you hear what I want to say? Dont be too afraid for your stress either. Make it a little smaller..
pray to god
Love your ideas love yourself don't try to rid of the situation this is u don't run. away don't wait for these things to go
Just wanting to give an example of something that happens to me -I like blogging. I see something on a blog I follow and i re blog it - I feel fine no anxiety. THEN I do it for another post - I see the post I re blog it but this time, randomly it triggers an anxiety and obsessive thought pattern i.e i start thinking over and ever again that this post is one I should go back and delete , my normal response would be to delete the post (this often makes the thoughts stop , once of twice it hasn't worked) this a minor example of various other strange things i suffer from. so whats the solution? for whatever reason i dont know why I am fearful in this particular situation but i do know the compulsive response - I always go back and delete things, so is the answer to NOT delete the post and leave it even if this causes me days anxiety? and does that response (doing it over and over) help me change the thoughts?
Yes dont go with it. Also if it gives you days of stress that will go eventualy. Actually never go with compulsions. If it gives you stress you can say it is a compulsion, so dont go with it. How is it now? :-)
@@user-gc3rv6jw3n Hi thanks for the reply. Im still suffering and havn't found the answer for my OCD/OCT seen various councillors . Finally trying cbt therapy . My weird compulsions got worse and things spread into my hand gestures needing to mostly match etc its been a hell of a ride and I really hope OCD and its sub forms etc have some kind of cure/successful blockers or something as I couldn't handle this getting worse and making no progress . I didn't have this as a 21 year old . It suddenly hit at age 22 Im now 31 and its really getting me down . My twenties passed me by in bouts of depression and anxiety .
@@theromantist Ah, I am sorry to hear that you have a long time with stress and depression behind you. I actually have also had and still have a hard time with some themes in my life. I am now 29 and it started around my 14 year with perfectionism and sensitivities on body parts. That got me in a lot of extrimities and the last two years compulsions started to happen and a kind of contamination fear too. It is all very complex in a way. And I have not find a helpfull therapist either! That can be really tough is my experience.. But there must be some..
I am glad that I have better contact with my dad who sees very good how things are working in my mind and how I blew up things way out of proportion. Because of stress and perfectionism... if feel stress i will start compulsions soon. And this makes me more isolated because social contacts gives me more stress now. It is a vicious circle.
His advice is now: Never go in ány compulsion. It will give stress but dont be afraid for the stress. It is just stress. What is so worse about that? Okay, it is not a nice feeling but no more then that! You see you have to embrace your stress and dont blew it up. Welcome it and dont get crazy and fly like a ckicken in the fence.. And dont do compulsions to get rid of it. Sit with your stress, go for a walk, call someone etc.
I know this can be tough but the stress will go away and you feel so much more free but you have to stick by it and never go into your compulsion from NOW on. :)
This is the way out. Remember how did you do things before your 20 years? You did not do those things back then.
If you feel stress it is always compulsion and you must not handle to it.
Also you have to start living again. Go do things. Start with social contacts with people that are kind to you. Go volunteering or something like that, not too much responsibilities in one time. And learn that you can do things and live your life with some stress also. That will help overcome stress too.
You can do this. But yoú have to start.
Good luck and if you like to talk you are welcome.
Thank you our Angel!
are there any ocd cases that had a full remission or total recovery?
Good question. From what I know, that's a very controversial subject matter... Some people say yes, some say no. Others say that OCD never goes away fully. I'd be really happy and appreciate it very much if Katie could do more videos explaining such things!
Yes and no. It’s different for everyone. For instance, I did ERP once, and no longer have any symptoms. Others notice an incredible and significant relieve in symptoms to the point that it’s essentially unnoticeable, but still maintain a few spells every now and then. OCD is essentially just when the part of the brain that is alert is hyperactive. Normal people also have this part of the brain, but it isn’t hyperactive. There have been numerous studies that show when you engage in ERP it actually reduces the size of this hyperactive part of the brain. Thus, since your brain changes and is neuroplastic, it is reasonable to expect that, the more you engage in ERP, the more your brain will change. I see no reason why someone couldn’t fully engage in ERP therapy, or any other therapy that causes you to change your thoughts, to the point that you can be completely symptom free! Also, keep in mind that psychology doesn’t use the word “cure” per say because that word, generally, is only to be used in the medical community for physical diseases/illness not relating to mental illness. In psychology and psychiatry, they use words like “symptom free” instead of cure, but they’re functionally the same thing in everyday language. So, in short, there are definitely cases that have full remission and recovery. I am one of them. Honestly, this is my opinion here, I think most people can gain full remission. It’s absolutely important that you absolutely stick with ERP. In order to retrain the brain, and cause it to make neurological changes, you need to do it consistently so hat it has a chance to become part of your neurological wiring. Also, a HUGE thing you can do to drastically speed up your recovery is to do a meditation practice. I think that’s what made my recovery so incredibly rapid. Meditation is essentially training your brain to simply notice a thought/ignore it, and train yourself to not attach any meaning or importance to your thoughts. There are even some cases in the literature of people undergoing a meditation practice and completely eliminating their symptoms. That being said, we don’t have enough studies to confirm this is true, but when you understand the purpose of meditation, it’s almost functionally identical to the principles of ERP, so it would make sense. I was one of the first people my therapist decided to try a combination of meditation + ERP, and since my results were so good, he now recommends the combination for all of his new clients. I’d recommend starting with just 1-5 minutes of guided meditation literally the very moment you wake up in the morning. Do this first thing every single day, no matter what. After you do your daily requirement of 1 minute, you can do more if you’d like, but the key is you must do, at the very least, 1 minute a day. It’s non-negotiable. Your feelings don’t matter. Even if you feel like crap, or feel amazing, you still must do this every single day for, at least, 1 minute. After you’ve done 1 minute, you can do more if you’d like, or move on. In addition, to the benefits I stated above, it puts the parasympathetic nervous system, which makes you calm, and quites the sympathetic nervous system, which makes you anxious. Doing this prevents you from even engaging in the activities in the first place because your body isn’t anxious. Hope all goes well
@@myjciskate4 dude this comment is so long, my ocd doesn't want me to read it
@@myjciskate4 hi thanks for the advice would y please tell us which kind of meditation plz