ERP Scripts for OCD & Pure O
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- Опубліковано 29 чер 2024
- ERP Scripts for OCD and Pure O are an important element of treatment for OCD and an essential part of treatment for Pure O.
First, DO YOU NEED HELP FOR OCD, PURE O & ERP?
👉🏼 If you are tired of your OCD and need help treating it with ERP so that you can feel better, I can help you.
Find out more about my course for OCD here:
paigepradko.com/ocd.
👉🏼 Here is a link to a FREE SELF ASSESSMENT for OCD:
www.paigepradko.com/ocdquiz
👉🏼 Here is a GIFT for you. A PDF for The Top 10 Things to Know to Practice ERP for OCD, Phobias & Anxiety:
www.paigepradko.com/erp
ERP, Exposure and Response Prevention is the gold standard treatment for OCD and Pure O. As part of ERP, you have a choice of doing behavioral exposures, often called In Vivo exposures or Imaginal exposures. Writing and recording scripts are imaginal exposures.
Do you have OCD? Here is a FREE OCD Self Assessment Quiz:
www.paigepradko.com/ocdquiz
And here is a FREE PDF to help you begin to treat your OCD and begin to feel better:
The Top 10 Things you Need to Know to Practice ERP: Exposure and Response Prevention for OCD, Phobias and Anxiety
www.paigepradko.com/erp
In this video, I go into a detailed explanation on different types of scripts, identifying your core fears and writing scripts to target your core fears. Most people begin with scripts that produce mild anxiety like accepting uncertainty and doubt in all areas of their life and then moving up into more challenging scripts that create much higher levels of anxiety by describing their worst fears happening.
I encourage my clients to immerse themselves with listening to their scripts for as many hours of the day as possible. The more immersed you are in constant treatment and not avoiding your core fears, the more effective the treatment. Eventually, your core fears will no longer produce an anxiety response in your brain and your thoughts will no longer be as bothersome, obsessive or intrusive. ERP is possibly one of the most difficult things you will ever do, but, it is worth it to get your life back from OCD.
If you would like more information on how to do ERP and would like more information on OCD, please check out the videos on this OCD Playlist:
• OCD Treatment Techniqu...
#PaigePradko, #OCDwithPaige, #OCD, #ERPforOCD, #OCDhelp, #OCDTreatment, #ERP, #PureO, #helpforPureO, #ERPScripts, #OCDExposures, #Exposuretherapy, #ExposuresforOCD, #howtodoERP, #CalmseriesforAnxiety
Please feel free to follow me at the social media sites below:
/ paigepradkotherapy
/ paige.pradko.therapy
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www.paigepradko.com/
Please comment below and feel free to ask me any questions. If you would like your question considered on an upcoming Q & A video, please let me know. Thank you for helping me spread mental health help and education.
Until next time...I will see you in session,
Paige
Music:
Epidemicsounds.com
Tree Shadow by Ceruleau Skies
Observation from a Faraway Place by Rannar Sillard
Wren by S.A. Karl
Edited by Amy at Twin Suns Studio LLC
DO YOU NEED HELP FOR OCD, PURE O & ERP?
👉🏼 If you are tired of your OCD and need help treating it with ERP so that you can feel better, I can help you.
Find out more about my course for OCD here:
paigepradko.com/ocd.
👉🏼 Here is a link to a FREE SELF ASSESSMENT for OCD:
www.paigepradko.com/ocdquiz
👉🏼 Here is a GIFT for you. A PDF for The Top 10 Things to Know to Practice ERP for OCD, Phobias & Anxiety:
www.paigepradko.com/erp
Your acceptance script brought tears to my eyes, looking back to old perios of my life I think I had OCD all my life and was misdiagnosed by GAD un til OCD hit me hard to the pont a therapist cannot misdiagnose my OCD anymore.
I deserve a better life free from OCD and Im willing to put all my efforts to set myself free.
Hi Nadine. I am so sorry that you were misdiagnosed and did not have proper treatment. If you would like help, I have an ocd course that has helped many people recover. It can be followed on your own or in conjunction with therapy. I made the course to feel like you are in therapy with me. Here is an ocd assessment and a link to my course. I hope to see you there ❤️
OCD Self Assessment Quiz
www.paigepradko.com/ocdquiz
OCD course
www.paigepradko.com/ocd
Thank you soo much Paige, you re an angel.
So lucky to have found your videos! They've been such a help to me... Seriously. I'm going to share them with as many people as I can! The way you break down these topics and techniques is so informative, it truly feels like a privilege being able to learn about this stuff. Not to mention your videos are incredibly well put together. I'm excited to see your audience grow! Thanks for doing what you do .
Thank you so much, Jacob. Your affirmation makes me feel like I am doing the right thing in my effort to help people. I appreciate your feedback. 🙏❤️
This is so informative! I am beyond grateful to have found your videos ♥️ I’ve been spiraling fast and your videos have helped me the last two days with calming down and checking in and being patient with myself!
I love the way you said that…calming down, checking in and being patient with myself. ❤️
Thank you Paige for everything you do
You’re more than welcome 🙏❤️
Absolutely brilliant video.. one of the best I have seen on OCD... Thanks so much!
Thank you, David. I am so glad you like the videos 🙏❤️
Thank you, this was very helpful. l am going to write about accepting my feelings and being able to just carry on regardless.
Yes. That’s great and brave as well.
Your so really nice and kind mam,, you really help a lot of people, i really love the softness and gentle mild voice wich has a calming effect when you speak and talk to others... more power and God bless..
Thank you so much 🙏☺️
Thank you, we are so lucky to watch these helpful videos
🙏❤️
Thank you, Paige! This has helped me a lot by watching this video.. I do take medication for my OCD, but I believe I have to do cbt and or erp for my thoughts.. I'm going to start by writing out my acceptance scripts and go from there. Thank you Paige.
Scripts can be very powerful ERP. I hope they help you, Nathan.
Yay! Was waiting to watch this one. :) Great video on this topic! I’ve been working with scripts for about a week now. Some days are harder than others. When a theme starts to creep up or bother me a lot, I play my script for that theme over and over, then listen to my other ones too whenever I feel like it during the day. For those who think this sounds super scary, know you’re not alone. I was very nervous about ERP, and I still get anxious about it here and there. Writing the scripts themselves was a great way to ease into it. Then, if active listening sounds too scary to start, I recommend trying passive listening while you’re doing another activity like Paige suggested; I even keep my headphones halfway over my ears so I can hear what’s going on around me while still exposing myself to those fears. I was in what felt like a mental and emotional prison for three weeks before I started ERP, and the last couple days I’ve finally felt some relief. I’m still working on things, but my gosh am I grateful to not feel like I’m drowning in my thoughts and fears every moment of the day. 🙏 Sending love and wishing peace to everyone who is struggling with OCD / anxiety right now- keep going, you can do it! ❤️
Thank you so much for sharing your feedback. Your encouragement will help others take that step and do something that is so scary and challenging, yet can help them heal. Your response really warms my heart.
@@PaigePradkoTherapy can i ask you a question?
Yes, certainly. Sometimes I am not notified from UA-cam of comments other than a first comment. Please ask you question in a message to me on paigepradko.com.
you are SO helpful. thank you so much!
Thank you, Alyse. I am so glad the videos help. 🙏❤️
I'm beginning the process of script writing and this was incredibly helpful. Thank you!
I am glad you found it helpful 🙏❤️
How did it go
This is a great ERP resource!
Thank you Paige. Great information and wonderfully clearly presented
Thank you so much, I will share as much as I can ❤ we appreciate you
Thank you ❤️
Your videos help me understand and make sense of what I'm going through im currently being diagnosed with OCD all my compulsions are mental I'm at a constant battle with myself so thank you for these videos I'm on a waiting list for ERP and CBT ❤️
I am glad you found the video helpful. If you happen to be interested, I made a course on how to do ERP for Pure O and OCD. I developed this course due to the long waits and difficulties seeing a specialist. I use the same techniques that I use in therapy. Many people have also supplemented therapy with my course as well.
Here is a list, should you be interested: www.paigepradko.com/ocd.
@@PaigePradkoTherapy sounds good thank you
Thank you for this. God bless you♥️🙏
🙏❤️
Thank you for this!!🥺🥺🥺
You’re welcome
Thank you for practical advices)
You’re welcome 😊
Great video Paige.
Thanks Larry. I appreciate you watching and commenting 🙏❤️
Heaven sent!Thankyou so much
Thank you so much sir 🥺❤️ , your videos are very helpful u are a blessing from god to us !! thanks for being here 🤍✨
Thank you. That means a lot, I appreciate it. ❤️
Great information!
Thank you Armando 🙏❤️
I'm a therapist and your videos are very helpful I feel better about helping my clients who have OCD, thank you!
Thank you. That’s good to hear 😊
for real thank you for this because I think u just saved my life.
I am so grateful if the video helped you. 🙏❤️
Paige Pradko what’s the key to feeling exposed during reading the script, because sometimes i feel like i am just reading it to read it and my anxiety doesn’t rise
nvm i realized that i just don’t have anxiety to the surface script and i have to get to the root fear. thx tho
Yes, you’re exactly right. We can go to different levels with our scripts. I did not want to give examples on video, because I could actually trigger a new theme in someone. But, try to write out your worst fear possibly coming true. It can be quite dark for some. They imagine something horrible and how it would effect them, their family and everyone and every thing they care about. Eventhough this is the scariest thing imaginable to write and record, it works. Even after listening to the scripts a few hours a day, you will see significant change in your level of discomfort.
Paige Pradko actually i don’t know what it is sometimes i get to that place of high anxiety when attempting the exposure and most times i don’t. i think there is a compulsion that i’m subconsciously doing to bring down my anxiety, but i don’t know how to stop it
Fantastic!
🙏❤️
Thank you for this.
My pleasure, Greg.
Thank you for your help and videos. I'm going to write a script like the one you read but also add my OCD of fear.
I recommend a book called, "Overcoming Unwanted Intrusive Thoughts." It's been extremely helpful and helps you feel normal for having Unwanted obsessive thoughts.
No one is alone here, and there is nothing wrong with you. ❤️ Good people obsess over bad and scary thoughts because they're actually good people. If you're experiencing distress from these thoughts just know they're not you, or who you are. They're your worst fears being played out. The good news is fesr is only that. A fearful thought, not based in your current reality, or the reality at all.
Continue to be strong and work through these cognitive battles through breath work and reconnecting with the body.
My therapist mentioned that most of our fear and trauma gets stored in our bodies vs. Our mind. So body work, rhythmic exercises, and breaty work are helpful tools at combating obsessive thoughts and fears.
Great advice. Thank you for your comment 🙏❤️
Amazing as usual. You are the best Paige help us a lot. Thank you very much. My question today how to simulate situations as behavior ERP for OCD different from contaminations. Have a great week
Hi Fabio. That’s a great question. Everyone has slightly different core fears. Here is a video I made on identifying your core fear. ua-cam.com/video/RaOWgFApBRg/v-deo.html. Once you understand what your core fear is, then you can get very creative in triggering that core fear. It is difficult to give suggestions because everyone is so different. But, some people can be triggered by people, situations, activities, by watching movies or videos, reading books or listening to scripts. You are always in charge of the exposures. The overall purpose is to give your brain lots of different opportunities to learn that you can trigger the fear and tolerate the discomfort or anxiety or even disgust brought on. I call this flexing your tolerance muscle. The more you practice, the stronger you get.
you honestly mean so much to me you are an anxiety angel
Oh Jackie 🙏❤️ And now you mean so much to me too. Thank you 🙏
Boy it is amazing how fast they come up. My trigger is when I am alone...I feel very lonely on Sundays, and my thoughts will get very negative. I am trying to carry on anyway and to cope ahead, knowing that Sundays are tough for me.
Sundays seem to be triggers for many people. I do admire your hopeful attitude. ❤️
Thank you Ma'am
Absolutely ❤️
Thank you
You’re welcome ☺️
I really hope to be writing an acceptance letter one day. Thanks for sharing.
I hope so too ❤️
Thank you Paige this is very helpful. I have obsessive thoughts about a past mistake that tells me im not deserving of anything good. Should I write about what happened and about deserving a good life? When those thoughts come in I get anxiety and I try to distract myself. But I do find it helpful when I agree with the thoughts and not push them away.
Yes, Maggie. What you are describing is a theme called “Real Event” OCD. It is when something actually happened. We obsess about what it means about our character and whether or not we will forever be obsessing about it and feel miserable about it...and never deserve a good life, etc. Start your script off talking about what happened. Then, go into your fears about all of your fearful possibilities. I suggest using “may or may not” as you write about your fears. For example, because of what happened, I may or may not deserve a happy life. I guess I will have to learn to live with that unknowing and uncertainty. I have ocd, and part of that is learning to live with doubt and uncertainty when I feel like I did something wrong.
@@PaigePradkoTherapy Thank you Paige! I will do exactly that. The crazy thing is that its been over 21 years since that happened and it never ever gave me anxiety until I had my first anxiety and panic attack in March 2020. Months after my attacks I was listening to a song that reminded me about what happened and ever since that day its been my most fearful thought. Its debilitating. I appreciate you writing back Paige! 🤗
Thank you Dr.Pradko for your generosity and wisdom!!!!!!!!! May I ask one question regarding one specific point that you mentioned - when writing the script, you said to not describe the scenario as “already happened”, but instead describe it as “might happen”. I watched some videos of another therapist on UA-cam, and she advocates to “truly believe in the intrusive thoughts during ERP” and believe that bad things have already happened… I am a bit confused now. Personally i found your “might happen” method much better, because I tried the “believing in my intrusive thoughts” method and it brought me greater confusion and distress, which caused me to give up ERP…. If you happen to see this comment, would you mind giving me some instructions? Thank you so,so,so much!!!!!!!!
Hi Yuying. You may notice that not all therapists do things the same way. When we do ERP, we try to hit a patient’s core fear and help them feel uncomfortable, but allow their brain to learn that what they feared did not actually happen. I typically start my clients with a milder script for ERP. Then, later in treatment, I might challenge them to a more intense script. It all depends on the client and how effectively they are at erp and hitting their core fear. Think of gradually increasing the intensity of your scripts. Both methods that you gave are correct. The other therapist recommended flooding…a high intensity ERP, while my recommendation was a more gradual approach. My goal is to keep you doing erp every day and not give up because it was too intense.
Very informative very helpful, can you give us some ideas or example of positive scripts wich will uplift our moral and spirit...
I do like the idea of including a recorded script where encourage yourself and praise yourself for working on exposures every day. And for your courage to keep committed even after having some bad days. It is so important to be on your team and to encourage yourself and recognize your hard work. 😊
I want example of each. It would be really helpful if we can live happy life even with obsessive thoughts. It would be very helpful. And u gave me hope that we can beat obsessive thoughts 🥺
Yes, you can live a happy life whether the thoughts are there or not. Thank you for watching and commenting. 🙏❤️
💗 Will start listening to the acceptance script. I have added some personal details and Biblical truths to it. I believe it would be really helpful for Christians to incorporate God's Word in their scripts. Thank you so much for this video Paige. God bless you 🙏
I am thankful you found this video. I hope it helps you.🙏
What type of biblical truths did you add and did it help?
Yup, many quotes in the Bible addressing obsessive thoughts and parables how to overcome it✝️🫂🙌
Could you share which ones@@Luke-Emmanuel
I know you consider health anxiety treatment more of an OCD treatment (I watched your videos on Health Anxiety). Do you think ERP scripts are helpful for health anxiety? Every time I think about it I feel physical symptoms and 2 hours a day sounds scary. Thank you and love your channel!
Yes, I use scripts for health anxiety often. I have to do a follow up video on health anxiety where I include writing scripts. You can write mild scripts about accepting that you have health anxiety, accepting uncertainty and doubt about our health, living life fully and tolerating the anxiety about health concerns and body sensations. You can even go deep into your core fears about health anxiety (usually death) and what may or may not happen and how you will live with and tolerate that fear because being consumed and obsessing about the fear is not fully living. Thanks for such a great question.
Awsome
🙏❤️
Subscribed😮😮😊
Welcome to my channel 😊❤️
You are the best.
🙏❤️
You responded OMG thank you. I have a severe ocd and trying to overcome it through your helping videos.
You are not alone. There are many people battling OCD right along with you. I hope you can find direction and support here.
❤
Hello. The video was very helpful. I have OCD and i have used this technique, both the script and the loop tape. O just want to ask you something. You said in the video that it's better to write a script about our core fears that MIGHT or MIGHT NOT happen. I write my scripts as if i am doing something terrible because i have harm OCD. Can you explain me why is it better that i add to my script that i might or might not do something terrible? You explained it in the video but could you add some more details? Thank you very much.
Hi. That’s a great question. There is nothing wrong with using scripts and describing your worst case, feared scenario as you have been doing. With OCD, the culprit is often the difficulty in tolerating doubt and uncertainty. And because of that, I like people to add a little uncertainty in their scripts. But, there is nothing wrong with how you are using them at all. 😊
@@PaigePradkoTherapy Thank you very much for your answer!
I was an attorney for 41 years. My core fear was and still is that I will embarass myself in front of a judge or a colleague by being criticized for not knowing the law or making an argument that is illogical and failing .... Over the years I did embarass myself and felt inadequate in my job many times .... I felt like a failure
Hi John. I am so sorry that you have carried that fear. I can relate, as I also fear humiliation and shame…and in some ways…putting myself on UA-cam is a way that I walk right into that fear. Fearing humiliation, shame and embarrassment, especially by our colleagues is so difficult, yet it seems a part of being human. I wish we just didn’t care and we were not so affected by disapproving others. It seems that in your profession especially, attorneys and judges take pride in the humiliation of others…but that may not be true and only my perception. What we both have to remember is that we do not have to be perfect to be worthy human beings. No one is perfect. And those that humiliate others likely do so as self protection. Honor your heart and that part of you that tries so hard. As far as doing exposures on your core fear, you could try writing and listening to a script or making mistakes on purpose that would normally bring you embarrassment. Just want you to know that you are not alone in this struggle….🙏❤️
Hi Paige! Great work on your video on ERP scripts. I’m an OCD therapist and I’m very curious about 2 things: First, running scripts for 2 hours and “in the background while you do other things”. I’ve learned imaginal scripts have to be done with full attention and imagination, or the amygdala isn’t affected and new learning isn’t reconsolidated- ie “fire it to rewire it”? And, I’ve never run recorded scripts for clients for 2 hours per day- I usually try for 45 minutes- Foa will only do 90 minutes- so 2 hours, or even all day? Finally, I’ve never use ERP scripting for acceptance or motivation- script work (imaginal exposure) is only used for exposure, ie scary scenarios- not reassurance? I was taught at the CBI in Pennsylvania so they’re pretty current with Barlow, Foa, etc- they never taught scripts for positive thinking… what are your thoughts?
Hi Jim. I agree with Foa’s recommendations under Emotional Processing Theory and do use similar techniques as you have suggested. I also incorporated Inhibitory Learning Theory in my treatment plans for people with OCD. And part of incorporating that theory includes mixing up and combining different elements of exposures to keep the client triggered, engaged and learning. Take for example when I am working with a client that has contamination exposure. They listen to a worst case scenario script, while at the same time contaminating everything in their home. I will use real-life exposures whenever possible, and use scripts as an added tool to add variety to keep the client surprised, learning while tolerating their discomfort. I believe I first learned of using scripts as motivational and acceptance purposes from Jonathan Grayson, and he gives lots of examples of this in his book, Freedom from OCD. I trained at IOCDF’s training institute, called, the Behavioral Therapy Training Institute. Thanks for your questions and curiosity. I have expanded over the years on how, why and when I use scripts. I look at them as one more tool that we can creatively use to help our clients recover.
@@PaigePradkoTherapy Hi Paige- thanks so much for your in-depth answer! That makes sense, to keep the brain 'guessing'. I'll have to look into Jonathan Grayson and using scripts for motivation and acceptance. I like exposure scripts and imaginals especially for Pure O because many times, real-life exposures may not work or are prohibitive or even illegal or impossible. However, I'll often try to enhance an imaginal with real-life en-vivo rehearsal or real-life triggers. Thanks again for your recommendations, Paige!
Beautiful Video but I have to re-watch it over and over again to understand it fully .. Doing So .. Arjun ..
I am glad you liked it. I think you are my #1 supporter. Thank you.
@@PaigePradkoTherapy Paige Pradko madam..THANK YOU ..WHAT A WONDERFUL COMPLIMENT BY YOU FOR ME , Thank You SOO MUCH . . You have educated me so much till now , I MUST Thank You for having healed me soo much by teaching me us so many wonderful concepts .. THANK YOU MADAM .. ARJUN .. Really Hot afternoon here in Bengaluru Karnataka India..
Thank you, Arjun. I hope you can find a spot in the shade to cool off. We have the opposite problem in Michigan in the US. We are freezing and covered in snow. ☺️
@@PaigePradkoTherapy Wow .. what contrasting climates .. madam . .
I ruminate about my mistakes in the past. My fear is " I've done something I can't fix ". Should I still write scripts as my future mistakes?
I recommend writing scripts about what you may or may not do, what will be the consequences to you and others if you make those mistakes, what guilt and regret you may have to live with, even if you do not wish to make those mistakes but somehow you do anyway.
Oh shoot....you said you ruminate about the past. So, you are mentally reviewing. Your core fear may be that you will regret something forever and never be at peace about something. So move into that core fear or whatever your actual core fear is in your situation.
my little brother has ocd since he was a baby, i’ve been trying to help him get over all his fears but he refuses to stop his rituals or repetitive actions until he feels alright. i don’t want to force him to stop either because i know how bad it affects him and how hard it is to handle the situation afterwards for both of us. he has his medication going on but nothing seems to change, i feel useless, i would do anything to help him to feel better. i doubt that he’ll listen if i try these but i will. i really hope that erp will help us change for good. thank you.
It is so difficult to see someone we love suffer. You are so kind to research ways to help your brother. Unfortunately, as much as you want to help him, he has to want to change. ERP is challenging and he has to be willing and ready to do the work. You are correct, you cannot force him.
So for example, if I have magical thinking OCD ( I get intrusive thoughts wishing bad things to happen to others and I'm afraid these thoughts will really cause something to happen to them) how do I write the script? Do I have to create a scenario where I write that these thoughts may affect them and I'll never know and that I have to accept the uncertainty?
Thank you so much for everything you're doing !
You are on the right path. You can write several scripts and keep adjusting them as you try to target your core fears. You can write something like, “I have these thoughts about (fill in the blank) and I am going to tolerate these thoughts and how uncomfortable they make me feel. I know that I cannot stop thoughts from occurring, so, I guess all I can do is tolerate them. I do not really know what these thoughts mean about me. But, I am not going to analyze that. Analyzing my thoughts can be a compulsion. I am going to tolerate my thoughts and tolerate the uncertainty about what that means about me as a person.”
Here is a video on Moral Scrupulosity that may be helpful:
ua-cam.com/video/fXzs4F0BNTo/v-deo.html
@@PaigePradkoTherapy first of all, thank you so, so much! You're helping so many people who struggle with this disorder!
Second of all, would something like this be a good script? ' I have these thoughts where I wish bad things to happen to others. These thoughts make me feel really uncomfortable, but I know any attempt of trying to make them go away is useless because I cannot control my thoughts. I have no certainty that these thoughts don't really cause harm to others or affect them in any way. So what I have to do is accept the uncertainty that I may never know for sure if these thoughts affect them or not.' And maybe add something like' if they do affect them, that would mean x y z about me as person and I would never be able to live with the guilt....' to the same script or create a different script.
What do you think?
Hi Paige, I am Andrew and I have already watched several of your videos and a lot of them I am finding very helpful for me. Just like many of your other clients, I am another person who is currently struggling with OCD. For a while I have been struggling with things such as checking certain things more than three times. For example whenever I put my phone or flash drive within a certain location to not lose those two items, I feel like I always have to check more than three times sometimes even more than 7 times to make sure that I have put specific items in the right spot where I would not lose them. Also, for a while, I have been struggling with violent intrusive thoughts in which I am afraid that my thoughts are sins which would never be forgiven by God, especially since I am trying to develop a much stronger relationship with him and the lord Jesus Christ. That being said, I have been having intrusive thoughts about things like suicide and harming others when in reality and deep down in my heart, that I do not want to do any of these things.
All of that being said, I have done some research for how OCD can be treated before I even started watching a few of your videos, and I found out that Cognitive Behavioral Therapy can be very effective as a treatment option. However, when I started watching a few more of your videos based on ERP (Exposure/Response Prevention therapy), I had found out and learned like what you said that ERP is proven to be 100% effective as long as you are consistently doing and completing exposures properly without relaxation. That is very tough for me, but I am slowly starting to get better by trying to practice a few of these exposures. Remember like what you said, healing and getting better is a very slow process. That being said, besides the use of Cognitive Behavioral Therapy or (CBT), I have also heard that the use of ERP can be an effective option for treating depression as well as other mood/anxiety disorders. When I watched your video about the 7 steps used to treat depression you mentioned the fact that you should combine both therapy with medicine to get the best result possible. I have also heard from doing my own research is the fact that any kind of prescribed medication and anti-depressants really don't work for some people. Additionally, and according to what I have researched, I have heard that one of the other best ways to treat depression can be with the use of "Meditation." Now even though I am not a buddhist, I feel like I could still practice this on my own, as well as focusing on the present moment, which is perfectly true with the use of DBT or Dialectical Behavioral Therapy. All of that being said, I am doing my very best to work on myself each day possible and I am also slowly healing from other dwelling events such as the loss of my most recent crush who rejected me and other things.
Hi Andrew. First, let me say that I am sorry that you are having intrusive thoughts and other ocd checking symptoms. It sounds like you are trying very hard to understand how to effectively treat ocd. If there is any chance that you can work with a professional, I recommend contacting IOCDF.org for resources and a list of therapists. It is difficult to create ERP exposures on your own and keep yourself accountable to doing daily ERP, but, it certainly is possible. I highly recommend creating imaginal exposure therapy scripts, which described my latest video. You can do recorded scripts on your harm ocd and your checking as well. Make sure you are eliminating all compulsions including rumination and praying if prayers are used to feel less anxious. Sometimes ocd can morph into our religious beliefs and we have to separate out and define what is ocd and what is our religious practice. One more tip...when doing a checking behavior, I typically have my clients set a rule. I will check once in slow motion...so that my brain learns that I have just checked. Sometimes clients will make a rule to allow themselves to slowly and deliberately check twice. But, that’s it...after that, they tolerate the anxiety no matter how much they want to check again. Setting a rule like that really helps. Also...excessive researching can be a compulsive behavior...so be on the look out for too much research. I wish you the best and look forward to hearing how you are doing.
First of all, a lot of the things you have to say are very helpful, however I know this sounds controversial and this is my own personal opinion, but I do not agree that you should take GOD out of context but at the same time I highly respect what other people’s beliefs systems are. Also, when it comes to praying, I can mainly use prayer only for the soul purpose of asking GOD to give me hope and strength even during an exposure and during OCD treatment. Furthermore, when it comes to recorded scripts, I really think it would sound painful to my soul if I say one of my harmful intrusive thoughts out loud. Sometimes the best thing to do for me and some other people is to keep the violent thought in the brain for a long time and to slowly allow the thought and anxiety to be there and slowly allow the anxiety to drop.
Also, one more thing, you indeed did say it is very helpful to work with a therapist but at the same time you can try exposures on your own if you have a client that can’t really work with a therapist for what ever reason. If I wanted to, especially with the COVID crisis, I can always binge watch your videos over and over again almost every day if I need to. I am sure that can be very helpful to.
Do you think this would work for someone with health anxiety? Seems like it might be helpful 😊
Yes. Scripts can be helpful for health anxiety. There is a health anxiety script on this video ua-cam.com/video/br8wbRJyiEo/v-deo.html
Thank you for this video, I can’t go to therapy so these videos help.
When writing these scripts, would it come in handy if you pretended that someone else was telling you it? Like a parent, a friend, a sibling, etc. or is it best to just be like “This is me talking to myself, this is my motivation.”
I’m dealing with health OCD and other OCDs and it’s very difficult
It is more effective when talking to yourself. Here is a video where I give an example of a mild, script for health anxiety. I am working on an online class right now for people with health anxiety. I will post to my subscribers when it becomes available should you want more help.
@@PaigePradkoTherapy Thank you for the reply! I’ll make sure to keep that in mind! ❤️
I forgot to give you the link to the video with the health anxiety script. ua-cam.com/video/br8wbRJyiEo/v-deo.html
@@PaigePradkoTherapy Thank you so much again!!
I suffer from Existential/Spiritual OCD. It’s really hard. I obsess over spiritual enlightenment, wether the world is an illusion and if I have a higher self….
I’ve been trying to do erp for two months now and my progress is really tiny. Will try to work with the script method you propose in this video. Hope it will help me.
Thanks for you work and greetings from Germany,
Lennart
Hi Lennart. I know it is difficult, but I suggest beginning to identify when your thoughts have crossed over into the ocd bubble. It happens when you are no longer connected to the here and now, and you are obsessing about spiritual enlightenment and illusion. That is the ocd bubble. I have a course that may be very helpful for you as I teach more methods than traditional ERP. Here is a link for more information: www.paigepradko.com/ocd
@@PaigePradkoTherapy hey ! Thanks a lot for your answer! I might look into that. Is it much more in depth than your UA-cam videos though ? I have to be careful of my expenses cause I’m a student
@@lennarto5716 , I have many university students take my course and tell me that it helped them more than years of therapy. If you contact me at paigepradko.com and send me a message, I will give you a substantial savings code for the course😊
Hey there I’m currently going through this myself, wondering how your recovery has been?
I am interested in doing this but am curious what to do after you listen to it over and over. What is the next step? How does it not make you think of it more if you’re constantly hearing it?
Hi Colton. Great question. You are listening with an attitude of willingness to listen versus trying to resist the thoughts or feelings. Your brain learns with the repetition to no longer be anxious or triggered by the thoughts. Once your brain no longer reacts to the thoughts, it reduces the frequency that it reminds you of the intrusive thought.
Can you please do a video about harm ocd and how to do erp for it?
I do want you to know that I received your message and have this subject on my list. It is a difficult topic to cover on UA-cam because we have to develop scripts that hit your core fear. I am creating an online therapy class that I will go into more specific treatment steps than I can do on UA-cam. But, I do want to create something that will be helpful but appropriate for UA-cam as well.
Hi Paige
I need some help with my son. He is 14 years old, very athletic and loves to play basketball. But; his fear is if he doesn’t do these repetitive behaviours during his self care routine (like excessively brushing his teeth) he will be bad at basketball. Or “he will not be perfect” which of course, we tell him is impossible!
I’m stuck. Where do we start. He has a therapist starting with him next week but it’s not soon enough. His at home compulsions during routines (switching on and off the light switches) are debilitating!
Please what do I say to him? Many thanks for your wonderful videos.
Hi Caralyn. I am so sorry that your son is struggling with ocd. It is very painful to witness a loved one struggling. His therapist will begin with explaining what ocd is and how his compulsions are making it worse. There is a good book by Jon Hershfield called, “When a Family Member Has OCD”. That book will help you. Your son has to want to work on his ocd before any progress can be made. At this point, education is what I suggest. He has to learn all about ocd and then he will work with his therapist on what to work on first. It will be a long process and you may need support as well. I will be working on an online therapy class for people with ocd and their families, but, it will not be available for several months.
Respected ma'am.. You are the greatest soul and a message from the Almighty...
I have intrusive thoughts regarding ageing and illness even though I m just 25 now... How could I do an effective ERP for the same ?
Hi Ashwary. Thank you for watching and commenting. I am just completing an online class on health anxiety that covers all different suggestions for ERP for health anxiety sufferers. If you would like me to notify you when the therapy class is available, please send me your email on the contact page of PaigePradko.com. 😊
I have constant fear . The fear of heart' attack and fear of death. Please make my life free from fear that too permanently. I am 51 years old.
I am so sorry you are going through health anxiety. I have resources to help you at paigepradko.com
Is it good to write my script like I’m already living the worst case scenario and all the horrible consequences that will now come in the script? Or Is it better to write it like the worst case scenario and consequences “maybe” will happen? Which form do you think is most effective?
Also is 5 paragraphs too long?
Sorry for all the questions, I’ve just been struggling with this and don’t want to mess up.
Thanks for the help! I really appreciate your channel and all your help?
Those are all good questions. There is no right or wrong way to write a script. Think of it as a little experiment. If it doesn’t create enough anxiety, rewrite the script and try again. I tend to like to incorporate a little bit of unknowing in the scripts. I include phrases like…”If this happens, I guess I will have to find a way to live my life, even though……” However, it is important that you trigger your core fear and anxiety. You may write a script as long as you wish. You may even write several scripts and record them and listen to them one after the other…on automatic replay.
@@PaigePradkoTherapy awesome, this is super helpful! Thank you so so much for your quick replay and detailed answer! Wish me luck 🫶🏽
Watch here to learn my “I. A.M.” technique for obsessive, intrusive thoughts ua-cam.com/video/c-HKZNh88dQ/v-deo.html
I need desperate help regarding intrusive thoughts . I saw your video on it - and now listened to your erp and scripts- I am going through benzo withdrawl and a lot o symptoms including intrusive thoughts ( hurting my loved ones - never did and never will . afraid of myself not being able to control myself - because I obsess and go into severe anxiety and freak out when around family members in fear of hurting someone .. please help me!! What can I do to calm do besides use the “Gus” the monster technique how do I know I will be ok and not hurt anyone and be taken away to a psych ward / also a lot of agitation
I write worst case scenarios but they don't make me anxious . What should I do?
Yes, this is a common problem. You can try adding more realistic descriptions in your scripts and try to speak to your core fear. And if it is possible to do real life exposures, those will be more effective. You may also combine real life exposures while listening to scripts.
My blood pressure raises during my panic symptoms temporarily will I die of a stroke at the end?
I am so sorry that you have that fear. What you are describing is a combination of health anxiety mixed with panic disorder. I use several different treatment techniques to treat clients with these symptoms including Interoceptive Exposure Therapy, listening to scripts and stopping behaviors like checking blood pressure and researching symptoms.
You can move into that fear and write and listen to scripts about not being able to have complete certainty about your health. No one can ever have a guarantee or complete certainty about their health. A physician can tell us one moment that we are fine, but that does not guarantee anything the next moment. Write and record how you will have to live with and tolerate uncertainty about your health if you are to get peace in your life. Here are some videos to help you:
Interoceptive Exposure ua-cam.com/video/mjZh3EK_uOE/v-deo.html
Health Anxiety playlist ua-cam.com/play/PL1lUhuKpYUYonn-zlZxzTRR8V4myEHgCY.html
I can do In vivo exposure, as it is not something bad, but it is something that does not align with my values and lowers my self esteem, should I do it or just stick to ERP scripts?
I recommend thinking of all of the possible ways that you can do exposures to your core fear without doing something that is illegal or dangerous. I encourage my clients to do in vivo whenever possible and use the scripts to add to the in vivo and to create more variety in their exposures.
The script you read is more for courage and does not touch the big fear. Is this ok for the purpose of ERP?
Yes, this is an Acceptance and Commitment Script. I typically have my clients start with something like this, but have them put it into their own words. Then we move on to scripts that trigger their core fears. We go as deep into their core fear as needed by getting more and more descriptive in the scripts. This is a process when doing ERP and the scripts are often changing on a weekly basis to hit those core fears.
I use ACT therapy for OCD and it works very well..which therapy you find effective for treating fear & Phobia and NAT (negative automatic thoughts),Please suggest any book..
Yes, many therapists including myself utilize ACT when identifying a client’s values and developing motivation to do ERP for OCD. I would recommend The Big Book of Exposures for CBT treatment for Phobias by Springer and Tolin.
@@PaigePradkoTherapy Thanks Paige,What for Negative Automatic Thoughts? Any suggestions?
You can learn more about negative automatic thoughts in almost any book about anxiety or depression and CBT. Many therapists have stopped using cognitive restructuring in our treatment of ocd, but, still use it for anxiety and depression. If you look up books by David Burns you can learn more about automatic negative thoughts. Here is a video that may help ua-cam.com/video/d68j2zvITfs/v-deo.html.
I have Rumination for ideological and analytical which is biggest time killer , mood spoiler over time , hindrance in my work .
In such cases if i do scripting to my regular ocd thoughts if i get to that rumination cycle its gone . Its like a spiral in water keeps absorbing you . I have faced it so many times and its like self torture for me.
Any suggestions ?
The I. A.M. method can be very helpful for rumination. You may find that you have to repeat the process of shifting your focus. Here is a review of the method: ua-cam.com/video/9nEC8yIgFKg/v-deo.html
Thanks paige 😊
I have pure O and just started ERP is it normal that I feel like my anxiety is getting worse in the beginning ? By doing this therapy And challenging this core fear I started thinking about fears I never wanted to think about in a way making me ruminate more, perhaps it’s just the beginning though. I’m thinking positive !
Hi Joe. Yes, it is normal to feel more anxious as you begin ERP because you are facing your fear head on. Try your best to not ruminate or analyze your thoughts, as this is a compulsion. It does get easier as you go and build up confidence. Remember to change up your exposures when you have no reaction to them at all.
@@PaigePradkoTherapy thank you. What happened is that I started exposing myself to allot of similar fears and ended up thinking of some worst stuff, now that became my new obsession. But yes, I’m going to try my best to not analyze them or ruminate! It sucks cause the obsessions try to turn me away from my closest loved ones.
How would I do this with harm ocd towards my toddler and my partner? I’m petrified that I will purposely harm them when I know that I’m so scared of even thinking about doing anything to harm them/anyone..
Hi Giovanna.
I am so sorry you are experiencing harm ocd. I recommend reading Jonathan Greyson’s book, “Freedom from Obsessive Compulsive Disorder”. He has several scripts on exactly what you are describing. Also, Jon Hershfield has a book out called, Harm OCD that is also very good. Both of these books have scripts for what you are experiencing. You are not alone. Many people experience exactly what you are describing.
What’s the best therapy for Health anxiety and GAD , depression?
I am so sorry that you are experiencing this. I find that many people that have health anxiety also have GAD, and then as it continues, those symptoms can create depression. I cannot give specific advice to you without knowing your complete history, so please take this as very general advice. It would be best if you could work with a specialist in ocd and anxiety disorders. Because Health Anxiety includes so many anxiety reinforcing behaviors, I begin there with education. Anxiety increases the more that we respond and reinforce it. Behaviors like avoidance of activities and places, googling symptoms, sometimes excessive doctor appointments and tests, seeking reassurance, checking body symptoms, all of these behaviors keep feeding your anxiety. I have many playlists to help you with health anxiety and GAD and depression. Pick and choose what you think may help you. I am also working on an affordable online treatment for health anxiety that will be available so.
Health Anxiety ua-cam.com/play/PL1lUhuKpYUYonn-zlZxzTRR8V4myEHgCY.html
Anxiety ua-cam.com/video/A_ND_Vwdvj8/v-deo.html
Worry: ua-cam.com/video/4_6GoUg_ce8/v-deo.html
@@PaigePradkoTherapy thank you 🙏
What about the depression that accompanies the fight everyday? I am very very very tired. It's been 10 months now.
Hi Fiona. I am so sorry that you are feeling exhausted and depressed. I do recommend that you seek help if you are feeling depressed. I recommend treating depression before working on ERP.
Hi. Are you offering any therpay certification course online?
Hi Raiha. My first online course for Health Anxiety becomes available to the public in 2 days. I have more courses in development for the coming months for ocd and agoraphobia. I create online courses for people that suffer from the conditions, however, therapists take them as well. I have not looked into certification, but that may be something I do in the future. Thank you for asking. 🙏❤️
@@PaigePradkoTherapy Than you so much for your time. 🌺
So are scripts supposed to be encouraging like the acceptance example or an example of what the client thinks will happen negatively if they do not perform the anxiety reducing rituals? Maybe both? If so, what is the idea behind listening to what they think will happen negatively?
You may use scripts for many purposes. You can use acceptance scripts and motivation scripts and you can use worse case scenarios scripts where you are using the script as an exposure. In that example, you are triggering your core fear and allowing your brain to learn that you can be exposed to your worse fear and still be safe. These types of exposures work like other ERP exposures by building new safety neuropathways to build over the old fearful network.
@@PaigePradkoTherapy Thank you so much for the helpful explanation! I did notice that imaginal exposures are primarily used in treatment for pure "O" clients. Do you think this should also be used for clients with compulsions/rituals or is in vivo the better choice there? Sorry for all the questions, I'm new to ERP and find it fascinating but also nervous and trying to ease clients into this approach.
These are great questions. In vivo or real life exposures are the best for creating new safety learning. I use scripts to supplement real life exposures when working with someone with contamination ocd. They might be contaminating their entire home while at the same time listening to a script through their earphones. The more options you can come up with to keep their core fear triggered the better. Scripts are just one more tool to keep the client learning that they can tolerate their fear and discomfort in all scenarios. Thanks for the great questions.
Hi Paige Padko, So, recently I have been having these thoughts about quitting my job for literally no reason. I realize that these thoughts are completely irrational but yet they are stuck in my head causing me a lot of distress. Why? because I enjoy doing what I do, and I love my co-workers, but for some reason this unwanted thought keeps plaguing me for no reason, and its causing me a lot of anxiety because I know for sure i don't want to do this. I have never been diagnosed with any mental disorder before but I have noticed similar patters to these as to where a thought will get stuck in my head and I obsess over it. Is that Pure O?
This does sound like an irrational, fearful thought that has become obsessive. My general advice would be to try to stop the rumination activity. I have a few different videos I would suggest watching. One is just stopping the rumination, the other involves the I. A.M. technique. A third option is more direct ERP exposure through developing scripts. You can start with accepting uncertainty scripts, and you can then develop a more difficult script where you describe losing a job you love and being miserable for the rest of your life. I know that sounds harsh, but sometimes we have to go all in....go right to that fear...before our brain stops reacting with distress. Here are some videos to help.
Stop Rumination: ua-cam.com/video/BNK3sthrcyQ/v-deo.html
Stop Intrusive Thoughts (I. A.M.): ua-cam.com/video/c-HKZNh88dQ/v-deo.html
ERP Scripts: ua-cam.com/video/HrjM091rcXc/v-deo.html
@@PaigePradkoTherapy Thank you so much. One thing I will say Paige, is I notice when I'm at work that thought is not as powerful as when I am at home. In fact at work that thought is almost never in my mind, it will pop-up here and there and when it does its almost like being on my job removes the power of this thought but at home for some reason it will plague me, and almost make it seem as though I really want to quiet my job. Which I absolutely don't want too, especially since next month I'll be getting a promotion. Its just super irrational to be quitting a job I love.
Laugh back at that ridiculous thought when it pops up ant take it’s power away.
Do people with OCD want to be experiencing these thoughts, or would they prefer to get rid of them, like me?
Hi Celeste. People with OCD do not want to have their obsessive thoughts.
Hello,thank your video😍, how can i do erp for insomnia fear? I did have insomnia when my daughter did born. I sleep ok but the fear did stay, what if... I afraid to go trip ,what if i can sleep.i cant go nowhere else to sleep than home. i have try not to ruminate but the body remember and then comes panic..
I would recommend start with making sure that you are not doing a bunch of things to get to sleep. Sometimes people develop elaborate rituals to go to sleep and this creates more sleep anxiety. I use mainly response prevention when treating sleep issues.
Can these scrips be used for relationship ocd?
Hi Christine. Yes, you can use those scripts and you can make your own. If you need more help for ROCD, I cover step-by-step treatment in my OCD course Free from Pure O and OCD. Here are more resources if you need more help:
The Top 10 Things you Need to Know to Practice ERP: Exposure and Response Prevention for OCD, Phobias and Anxiety
www.paigepradko.com/erp
OCD Self Assessment Quiz
www.paigepradko.com/ocdquiz
OCD course
www.paigepradko.com/ocd
Hi It would mean so much to me if you helped me with this question. Sometimes I notice I say cuss words to my family in my mind. Or horrible things that I do not mean is there a way for me to put this in a way of exposure I’m not sure how I would put this type of theme in a exposure or a writing script.
It sounds like you wish to write a script on a theme we call moral scrupulousity. The script starts by admitting (falsely) that you may not be a decent, moral human being like you want to be. And that what you think and say in your mind defines who you are, no matter what your actions are. Talk about why you believe you may have failed in being a good person. Talk about how this may affect others. Talk about how you may be judged or punished for your thoughts, feelings and behaviors. Your goal is not to convince yourself that your fear is real or true, the goal is to trigger the discomfort you feel when you have these obsessive thoughts and stay with those thoughts and feelings so that your brain can habituate (tolerate) the experience.
@@PaigePradkoTherapy okay perfect and I write this down everyday and listen in a recording
@@PaigePradkoTherapy could I also add to the script “I hope this person gets sick and this and this happens to them..” or would that not be a good thing to add to the script? Do I just stick with the script you mentioned above
You could possibly include those thoughts by saying something like, “When I have thoughts like.....(fill in the blank)....I feel like I may be a bad person.” Again, this is nothing about truth, this is about tolerating the discomfort of uncertainty in whether or not you or any of us are decent human beings. Because, we all have to live with that uncertainty.
@@PaigePradkoTherapy interesting yea I will look into that, and I’ve watched so many videos on EPR but it’s kind of hard with different themes so I get confused. How can I do epr with this theme? Would it be something like
“Yes I’m a bad and horrible person because___ so and so
“I will never be a good human being because of my thoughts” something like that? Since I’m not sure what would be the exposure on this case
How does differ from Michael Greenberg approach ?
In my video on rumination, I shared Michael Greenberg’s view that we can stop rumination because we have control over that mental activity. This video is about an ERP Exposure and Response Prevention technique often used for obsessive thoughts that we cannot do real life exposures on and therefore do imagined exposures by creating and recording a story or script. We then listen back to our exposure story on a recording for our exposure. I often use scripts and other exposure techniques in combination for ERP treatment of ocd.
I have thoughts if I don't get out of the globe I will have high blood pressure will have a stroke or die of a heart attack.
😢
Hi dr does this work for thoughts related to trauma
Trauma therapy is somewhat different from ERP for OCD. Prolonged exposure and EMDR are two therapies that are helpful for trauma. Using scripts may be helpful if you are able to prolong that exposure. However, I suggest working with a trauma specialist if at all possible.
@@PaigePradkoTherapy beautifully said dr..thanks.. today i ve my first emdr session..
Is OCD part of our identity or is it separate from it?
It is separate, Andrea. 😊
Paige. So I wrote a script about my relationship theme ocd. I also recorded it and I'm trying to sit with the anxiety and trying to not give in to the compulsions. I'm trying not to justify the relationship to feel better. Just sitting with the anxiety.... It's been going for 3 plus hours and not much tried. When do I stop.?
Not much relief
That’s really a big step to write a script about tolerating the uncertainty in your relationship. Three hours is a lot and a great job for your first day. My clients stay with their scripts and listen to them for as many hours as possible every day. After a week or two, we will review how much anxiety they are experiencing and change things up. I recommend trying to add some variety by adding more scripts that touch on some other areas where there is uncertainty. Listen to them everyday in as many different locations and as often as you can. Sometimes I have clients use trigger words on their recordings too, just to keep surprising your brain. We want you immersed in your exposure scripts....24/7 if possible. It’s like a full time job doing ERP. I realize that most people do what they can. You will feel some relief when your brain gets good and bored of it.
@@PaigePradkoTherapy ok. Wow. That's more than I thought but 3 hours hasn't brought much relief so I guess I better keep going. NOT FUN!! It's hard sometimes identifying the response that I shouldn't do. Does that make sense?
Try your best to have a mindset of almost acting as if you are not frightened or bothered by the scripts, eventhough they are hitting your worst fears.
Hi Paige! Had bad OCD 25 years ago and Effexor XR75 "cured" me. Happy all these years. Now I'm in a horrible nightmare. I took care of my parents for 2 years. They both died 2 months ago. I'm insisting that it's my fault my mother died. I did the OCD ruminating thing, including "checking" with the doctor who reassured me 3 times but I keep coming up with more ways it was my fault, and then I finally nipped the thoughts in the bud, or so I thought. The real fear is that if it is my fault, this horrific anxiety will never go away unless I atone ( I'm embarrassed to say what I think God wants me to do to atone ). So even though I don't entertain the thoughts anymore my anxiety is intolerable all day without some medicine. So do I write a script that It's my fault my mother died and I have to do the atonement or I'll have the anxiety forever? Thank you and God Bless you for your work.
Hi Dara. I am so sorry for your loss and I am sorry that OCD is attacking you at a vulnerable time and in a vulnerable area. If you were to write a script in would be more like, “I will have to live the best I can not knowing for sure if I could have done anything more to extend the life of my mother. Had I known to do something different, I would have. It is impossible for me to know such things. I must live with that doubt and uncertainty forever. Carrying that doubt may hinder my full enjoyment of things, but I will have to find a way to carry that burden and do the best I can. I deserve to live a happy life and will try my best even though I have to accept that I will never be certain about whether or not I could have made a difference.
What kind of scripts fo I write about fear of being alone or driving? It’s a fear of losing control of myself.
You can begin writing about what you will have to learn to tolerate, if you want to drive wherever you want to drive by yourself. Part of the exposure is writing the script itself before you record it. Some people write a few scripts and write a few versions to listen to. Try to write ones that make you mildly anxious, and then write others that move you into your core fear or what you fear might happen. Then, gradually work your way from listening to the mild scripts to the more fearful scripts.
@@PaigePradkoTherapy thx.
Is it Common during OCD recovery to still experience the intrusive thoughts but with no anxiety? Maybe because we get kind of habituated to them? I'm asking because I've heard that with OCD you Always have Anxiety. I definitely had Anxiety at the beginning but Now when I'm in recovery the intrusive thoughts still come but I feel neutral towards them
Andrea, this is exactly what you want. You are beginning to see them as just thoughts that are meaningless and yes, you may have habituated to those thoughts. Great job! When thoughts no longer produce anxiety, they gradually become less obsessive.
@@PaigePradkoTherapy Thanks for replying, I really appreciate your help. I'm sorry for being so annoying, but in my country mental health Is still kind of stigmatized And getting to a right specialist Is not easy. Like I said, the Anxiety has decreased but the thoughts Are still there. The only thing that still worries me Is if the thoughts Are threatening, Meaning can they change who I am as a person?
I understand. No, the thoughts cannot change you as a person. The thoughts can linger or pop up out of the blue. Just let them alone and float there as background noise. All humans have the same kinds of thoughts. It is just that people without ocd are not always aware they had a particular thought and do not react to it and therefore it does not become obsessive and intrusive. Our thoughts come and go and the main thing to remember is to not react to them. They cannot control you or change you.
Paige. Hi. Justin here. (Again!). I'm really struggling these past few days. I had a week that it was tolerable. Now my fears and anxiety of committing suicide and my relationships not working are back. So depressing!!! Those are a couple of my themes. I've been listening to scripts but I think it's running out of steam. Any suggestion PLEASE
I feel like I'm not going to go get better. I've even recorded scripts about that
So hard to know what to do when I'm so nervous and I can't keep my thoughts focused on any one thing.
Hi Justin.
I am so sorry that you are suffering. OCD is all about paranoia. It tries to make you doubt everything about yourself. You have to get tough with OCD and not let it scare you. If you are having any thoughts that scare you or cause you to doubt yourself, you know it is ocd and not you. Identify it right away as ocd. Then....do not listen or respond. If you interact with the thoughts, you give the paranoia monster power. Stop giving it power. There is help and support available through the IOCDF.org website.
How do I do this for existential ocd/hyperawareness of conciousness in general? 3 months it’s been absolutely debilitating and so depressed feeling like I’ll never see the world the same again.
Hi Courtney. The more you try to figure it out, the more it will continue. You allow the uncertainty or awareness to be there, and you accept that you will never be certain of the answers. You can write scripts about not knowing and accepting uncertainty, and you can write scripts about your fear of being hounded by these thoughts forever and never having peace of mind.
@@PaigePradkoTherapy Thankyou, what would I write out exactly? And how many times a day should I read them/look at them?
I advise my clients to write out descriptive scripts about a paragraph long. Then record them on an app with an option that allows for continuous repeat. Then, listen 20 minutes intently, 3 times a day. And play in the background while doing other things as often as possible. You want to describe scenarios that make you uncomfortable and anxious surrounding your existential thoughts and questions and how you fear never having the answers or being able to have peace of mind. After a week of doing this, your brain will be good and bored of those thoughts. You can revise the scripts to make them target your fears as you go.
If word suicide apear many times in my mind..what i have to do?
I am so sorry, as I know when harm thoughts become obsessive they can be very frightening. We treat all ocd themes the same. We identify the obsessive thought, allow the thought (no matter what it is), try our best to not be reactive to the thoughts and do nothing to calm ourselves. Some people expose themselves more to these thoughts scripts and trigger words and watching watching movies, etc. for ERP. Here is a playlist for Obsessive thoughts. There are many videos here that can help you ua-cam.com/play/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-.html
Hi Paige,
I don't feel as anxious about the thoughts anymore when I listen to my scripts, but the thoughts are still sticking all day, I keep on telling myself while listening to the script it may or may not happen, Im accepting uncertainty of me harming otbers the same Im accepting uncertainty in other areas, Im accepting that there a one in a billion chance that this could happen as theres a one billion minus one change it may not happy, any idea what's going on?
I also am not avoiding and spending times with loved ones as an exposure while saying Im accepting that Im uncertain that this may happen, one in a billion chance that it may happen, im uncertain but Im confident but the thoughts are still sticking
@@nadinealam4425 , here is a link to a video I posted today on stopping compulsions. I suggest using the I. A.M. method as well.
ua-cam.com/video/0mTcKzdUCI0/v-deo.html.
So these are compulsions? What do I say to myself while doing exposures then?
@@nadinealam4425, you don’t have to say anything. Or you can describe how you are feeling as you listen to them.
I have chronic severe sensory-motor OCD that Is eating me alive. I quit job and can't find a way of dealing with it, my OCD prevents me from sleeping at night, I can't stand even the slighest amount of urine in my bladder, It makes me have anxiaty attacks. Does writing scripts work for this type of OCD?
Thank you
Writing scripts are not nearly as effective in situations where you can do real life exposures. After ruling out any medical problems, you will want to begin to challenge yourself with holding urine in your bladder. Perhaps set goals of time and increase the discomfort by drinking more water before bed. This will be a process. You can even begin with holding urine during the day to prove to yourself that you can do it.
@@PaigePradkoTherapy
Thank you for the replay
Could your online course be helpful in my case?
@@elionmarvel5544 , I do cover somatic awareness/sensory motor OCD in my course. I do not use holding your bladder as an example, but you could apply my example to your situation. It is a good course to take to learn ERP and how to apply it with any OCD theme that may come up. www.paigepradko.com/ocd
2 hours a day of us talking about our worst fears potentially happening?
I realize it is a hard sell...I like to immerse my clients in exposures. Even if you listen for 20 minutes, maybe 3 times a day, you will see progress. 😊
@@PaigePradkoTherapy it’s actually helpful . Trying to switch the thought or avoid instead of facing it actually worsens but exposure does helps calm and eventually get rid of that particular thought . thanks doc
That’s great. Thank you for sharing that. 😊
Hi how do i use this for HOCD
You may write a record a script about your core fear. That fear may be having to live your life feeling uncertain or doubting your sexual orientation or not ever feeling like you know and understand who you are. People may have different core fears with every ocd theme. I cover this in more detail in my ocd course at www.paigepradko.com/ocd.
Hello to you. I bean use your video alot and they help me before.
I am in a problem and my psycholog not in my contry until next munth.
I am 6 month in open realeshnship we are not partner , meet 2 in a mounch but i love her .
Last weak i get aphon call and she told me that she's going to reabe and she is adict to strong druge. She go to rehab becuse no one want her.
I have pure ocd , i have in a good job i fill like i nead to leave and fast. I think about it all day and i dont know how and if to do it will shes in a Rehab.
I did not know that shes adict and tahat she use this druge.
I dont if this is the right desision to make. And wate going to happend whith her.
Please help me
I am sorry you are faced with that difficult decision. It sounds like your friend is getting support in rehab and that you have to think about what you want. It is best to make a decision when they have support. There is no guilt or shame in making a decision that is best for you and your future. This person that you are in a relationship with will need to work on themselves as well if they are to heal.
Can i start writing the script with "what if i"?
Yes, you can go right into describing your feared scenario. I suggest adding uncertainty and doubt to your scripts and practice tolerating your discomfort.
@@PaigePradkoTherapy thank you so much
So they say it never goes away ? So whats the point in treatment if you still have to live with it and just accept it ? Thanks
That’s a great question, Danny. OCD is treatable, but we cannot say it is cured. The reason why…is because we cannot stop our thoughts. People with OCD tend to get what we call “sticky thoughts”. But, you can control how you respond to your thoughts through therapy like ERP. OCD tends to wax and wane through life. But, everyone is different. Some people can go through treatment and never have another problem. Other people can have times in life that are very stressful and be more vulnerable to relapse.
@@PaigePradkoTherapy so some people can get over them ? I notice I only have them when stressed really . Also was wondering how often to people with ocd act on these intrusive thoughts ? I’ve never have but still makes me anxious 😞
OCD causes people to doubt themselves. The thoughts are ego dystonic…meaning the opposite of your character and what you value. Although you cannot stop your thought…you always have control over your behavior.
The anxiety is reduced substantially .... for me that’s golden
I very recently learned from an online therapist to write a script in which my fears actually come true, as if they are happening right now. But this method doesn't seem to work for me, or perhaps I am not doing it properly. I can successfully write about what MIGHT happen if I don't perform compulsions, but when I get to the point in the story where catastrophe IS happening (as a result of not performing compulsions) I cannot bring myself to put it in writing. At that moment, I began to see the ridiculousness of my fears. It's as if the rational part of my brain kicks in and I instead want to write the positive ending: nothing bad will happen. So, I do. My scripts don't end in catastrophe, but with me seeing the irrationality of my fears. I'm curious about what is happening here because this online therapist (who has helped countless people) never mentioned ending the script on a positive note, yet it seems to work for me. It seems that I have greatly reduced one of my compulsions by writing about how stupid my fear is. I just want to be sure that I am not engaging in avoidance by "flipping the script", so to speak. I would be grateful for your thoughts!
Thank you for sharing your experience. This is actually a great result. You are touching on a different method where we separate reality from the imaginary narrative of our ocd. When we see how silly our imagination is in our ocd story compared to reality, it forces us to wake up…and our ocd story crumbles. Good job…you did this without even realizing you were using a technique called Inference-Based Cognitive Therapy. When your ocd story crumbles, there is no need for your compulsions. 😊
@@PaigePradkoTherapy Thank you so much for informing me about Inference-Based Cognitive Therapy as this is the first I've heard of this technique. I just watched a roundtable discussion on the topic and it was very enlightening. For some reason the IBT approach just speaks to me. Based on what I've seen so far, it seems very promising.
Yes…it is exciting and still new for many people including therapists. I could tell by your comments that it would be a great approach for you.
Sleeping - my OCD episodes start with sleep and lack of sleep and that if I don’t sleep I will get OCD and worsening anxiety symptoms which creates a loop :(
I understand. We are more susceptible to anxiety and ocd when we are run down, fatigued and stressed. Are you sleeping less because of work or other issues, or is anxiety and ocd affecting your ability to sleep?
Hi Paige thanks for responding that is very kind. I tend to feel anxious then OCD picks up the sleep theme and then I catastrophise that i’ll never sleep again, i’ll get worse, i’ll get into an episode of OCD and on and on. It results in either resolving quickly or another 6-12 month episode. I don’t have much life stress, just anxiety and OCD 😟. I am doing ERP and I am accepting this is just a part of me. I’ve had about 6 episodes in my 42 year life, all different serverities and lengths.
Oh and I have found your tips and page extremely useful, coupled with my therapy with my psychologist. You are a great person sharing your knowledge so openly and freely.
This is indeed an annoying theme, I have a version of what you are describing myself. When it occurs, I welcome it and accept it and try my best to relax and allow. If I get irritated or annoyed, it will get worse. I am hoping this resolves soon for you.
Thanks Paige, keep up the awesome work :)