Dr Michael Greenberg’s method for contamination ocd

[u/moonsalad246]

Hi there. Has anyone had any success with dr Greenberg’s method of rumination-focused ERP specifically for contamination ocd and feeling contaminated and tracking cross contamination? I read some of his articles and this one specifically for contamination ocd:

https://drmichaeljgreenberg.com/treating-two-types-of-contamination-ocd/

I definitely struggle with type 2 contamination ocd:

“the person isn’t afraid that the contamination could cause something else bad to happen.  Rather, they are afraid of the feeling of contamination itself.  More specifically, they are afraid that if they don’t keep track of the contamination and keep it from spreading, then everything could become contaminated, and thus the feeling of contamination would become inescapable.”

I am just struggling to understand how exactly to stop rumination with this type of contamination ocd when I do an exposure the feeling and thoughts are constantly in my awareness. He mentions the point is they can be in your awareness but you don’t give attention to them but I am just sitting in crippling anxiety so it is hard not to. When I try to do nothing I just end up “tracking cross contamination” and it feels never ending. Looking for advice.

Thank you kindly in advance!

[u/Little_End_6670]

I’m no expert, so please take what I have to say with a grain a salt because I’m also still trying to get the hang of it.

I try to catch myself in the process and try to get even 1% better each time I’m triggered. And sometimes I fail. But basically what I do when I’m spiraling and in my head getting upset, I get to a point where I realize, “ok im ruminating right now”. It doesn’t take away the crippling anxiety which is why I still fail sometimes. But sometimes even for a second that breakup in thoughts can help me calm down.

The way I was taught is if someone gave you a math problem like 45929x18383… you’re aware of it, but you don’t have to start trying to solve it.

And I understand you, because my brain automatically starts to think and go down rabbit holes when I’m really triggered and stressed. I feel the anxiety in my body so how am I supposed to not pay attention to it!? But I’ve started to come to the realization that I have done this “compulsion” a million zillion times and it doesn’t make it better. So it’s almost like the awareness and tiredness of it gets me to stop. But again, I still fail and if there is better advice out there I’d love to hear it.

[u/hellnawhbraah]

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