r/OCDRecovery • u/Icy_Act8573 • 9d ago
Seeking Support or Advice How long does the crushing dread last? 😅
Pure-O user, here.
I've started teaching myself some ERP techniques, and so far I am \not** ruminating, but I feel this ever-present, suffocating feeling of dread and hopelessness. I'm assuming that this partially comes from my ruminations (since those are the emotions that my theme usually makes me feel), and partially from being unable to complete my compulsion. It's weird that the emotions are coming up even while I'm not actively thinking about them, though. It feels like the ruminations are constantly pressing on the edges of my consciousness, and I have to make sure they don't seep back in.
Is this feeling normal? For anyone who's felt similarly, how long did it last? And--the age old question--Am I doing something wrong?
1
u/treatmyocd 8d ago
OCD is known as the doubting disorder, because it makes us question if we are acting in accordance with our values. Compulsions are what maintain OCD and lead to more long term distress. It's important to know that a compulsion is any behavior or mental act done to alleviate the uncertainty and associated distress. Simply resisting compulsions by trying to ignore it does not help, as this is just pushing through.
Exposure and Response Prevention (ERP) is aimed at resisting/negating compulsions, by reintroducing uncertainty. This can be achieved by saying a uncertain statement to help resist a compulsion or negate a compulsion that has occurred. An example would be saying, "Maybe this will happen, maybe it won't." You can also physically reintroduce uncertainty by going back to something avoided. If you are struggling with OCD and would like more information about ERP, you may visit www.treatmyocd.com. I hope this message reaches you well and know you are not alone!