ERP with a Therapist Benefits Verses Self ERP

[KKMay]

I was wondering if I could get some feedback/input on some other group member's experience with ERP/CBT? I have been through several therapists, the latter two have worked with me in ERP. The last one didn't work out, but now I am giving it another go with a new therapist. It has only been about five sessions, but I feel like I am not really getting anything from it that I couldn't just already do myself. Is the whole idea to acknowledge that the OCD is there provoking and that I am just to accept that my anxiety with be high, but don't try and stop the anxiety...instead just sit with it and this will eventually show the OCD that I will have no part in it (in turn rewiring my frame of thinking to where I will be able to deal with it better as time goes on)?? I just feel like it isn't working or that perhaps I don't see the point in paying an actual therapist to tell me this each week when I already know that. Is the therapist supposed to be doing something else that I am not getting out of these sessions? I am just sick of wasting money on failed therapy attempts. I just want to make sure I have the right one now, but I don't see the benefit or that I am even learning anything that I didn't already know. Thanks in advance for any input on your personal experience or advice.

[MothFir]

I think you have the "whole idea" of ERP right -- expose yourself to whatever distresses you and then accept the anxiety without doing whatever compulsions would relieve it. In my experience, the process of repeatedly demonstrating to the brain that the OCD thoughts are irrelevant and the compulsions are unnecessary is what creates positive change.

The concept is simple but the challenge is to find a way to do it consistently. That is mainly where I have found my therapist to be helpful. She has identified what techniques work for me and has helped me set goals that are more specific and more demanding (but still doable) than I ever set on my own. There's also accountability, as I know I have to regularly tell her how things are going. (I sometimes make the most progress during the few days right before a session, because I know I have to come up with something positive to report!)

She's also given me insight into how OCD works and how some of her other clients have faced their specific challenges. Talking to someone who understands this disorder keeps me grounded and focused on the fact that I have a disorder, which I find invaluable. The more I can step back and see that my fears are OCD and not reality-based, the easier it is for me to resist the compulsions.

I get a lot of help and insights from other sources (books, videos, podcasts) as well, but my therapist has helped me determine what really works for me, and I think I've progressed much faster than I would have without her.

Essentially, I compare a therapist to a personal trainer for getting physically fit. You've got to do the hard work yourself, and if you're not in too bad of shape or your goals are modest, you may do just fine on your own. But if you've struggled with certain areas for years, or you have recurring problems you really want to solve, a professional can help you identify what you've been doing wrong and what you need to focus on to progress as efficiently as possible.

Be sure to talk to your therapist about your concerns. If you think he/she is not giving you more personalized help than you can get on YouTube, you should consider looking for a better fit.