Hand washing & Anxiety

[Blue455]

Before Covid I washed my hands an Unbelievable amount of times a day, feeling if I didn’t things would get contaminated. Now with Covid it’s Unimaginable. Does anyone have any similar OCD?? Or advice? Especially on things feeling Contaminated.I REALLY appreciate being here and y’all listening.

[Blue455]

Hi! I appreciate you responding!! I used to have intrusive thoughts. Mine were Very difficult, I used to have to think though irrational thoughts and sometimes even write them down before I could take a shower. Yes I need to help myself and look at my OCD book. I do have a therapist, but I’m supposed to start a group on DBT and I’ve heard it can help OCD, but I’m taking it for something else. One thing, one day at a time.

[alexandraisobsessed IOCDF Advocate]

Hey Blue455!

I have contamination OCD as my main theme and it can be so difficult to break that hand washing ritual!

What has helped me during these times is going back to Exposure Response Prevention therapy. It's considered the gold standard for all types of OCD. If you can find an ERP specialist to help you I would absolutely recommend it.

I found my hand washing dramatically increased due to the pandemic and, for a while, I honestly thought I'd never be able to reduce it, but I've been working on slowly cutting back with my therapist and it's so empowering.

I believe you can do it too!

[Blue455 in reply to alexandraisobsessed]

I’m taking a DBT group for 6 months, then doing the hand washing suggested by my therapist. Can you give me any ideas on how to do the ERP or a good book on it or both?? Please stay in touch on here!!!

[alexandraisobsessed IOCDF Advocate in reply to Blue455]

Hey,

ERP really is better when it's taught to you by a specialist. If you don't have one available to you there are a few good resources online.

Nathan Peterson:

He's a therapist who has free YouTube Videos about OCD online. He also has a low cost OCD and Anxiety course.

youtube.com/channel/UC3Clvn...

ocd-anxiety.com

Kimberley Quinlan:

She's another OCD therapist I like. She has a podcast, a low cost OCD online course and some free resources on her site as well.

kimberleyquinlan.libsyn.com

cbtschool.com

As far as books I like these:

The Mindfulness Workbook for OCD - John Hershfield & Tom Corboy

Getting Over OCD- Jonathan Abramowitz

The ACT Workbook for OCD - Marisa Mazza

I hope these help! Please keep me updated on how you're doing.

[Blue455]

I have that exact OCD book!!! Just started reading it!!! I will look into All the above I Can’t tell you how Much I Appreciate your help!!!! I’ll Definitely keep in touch.

[alexandraisobsessed IOCDF Advocate in reply to Blue455]

You're very welcome. ☺️

[Hidden]

Yes I have the same thing. I wash my hands way too much! I know the goal is to not wash them and live with the uncertainty that they may be contaminated....ERP really does work but I've been lacking the courage to make the decision that I have to live in "dirty world" as Dr.Grayson puts it. I must say I have been to that sweet spot before and dirty world is fun world! I have a teletherapy appt on Monday with NOCD therapist so I'm hoping to get there again and not slip backwards to where I am now. You are not alone but I know it feels like you're in your own private torture existence. Feel free to reach out anytime you need to. We can't keep ourselves clean it's just a fantasy that we can and the joy of living is far from us when we won't give up and live with uncertainty.

[Blue455 in reply to Hidden]

I’m SO Sorry I’m new on here just seeing your Unbelievably relatable reply. Thank you SO Much, I’m in the exact situation, I just can’t handle feeling like everything is dirty, I also feel mostly like it’s contaminated!!!!! You sound like a Brave Soul. I Definitely would like to keep in touch!!!

[Leannek]

Hi blue455. I feel your pain my ocd is contamination handwashing is a thing for me to I wouldn't like to guess how many times I wash them over the course of the day . I'm really struggling too have been really bad since January im on medication but not alot of improvement with that . My ocd has manifested itself that my whole house is contaminated and its driving me crazy im miserable and can't see an end to this torment . If anyone has any suggestions im prepared to try anything at this stage just want to get out of this hell .

[Blue455]

I’m SOO Sorry, that’s what I’m scared is going to happen to me if I do ERP. But I think it should pass. Do you have a therapist?

[Leannek in reply to Blue455]

I have a therapist but not really helping I know its got to come from me its just so hard to take the first step letting things go and living with the anxiety I wouldn't wish this on anyone

[alexandraisobsessed IOCDF Advocate in reply to Leannek]

Hey Leannek,

Is your therapist an OCD specialist?

If so, they should be able to help you set small goals to help you slowly learn to manage your Contamination fears.

I have actually been very slowly working on cutting back my hand washing as part of my treatment plan. It's hard work and some days are better than others because of that fear. It feels completely irresponsible to go against our OCD, but it absolutely can be done and it can be very empowering to do so!

[Leannek in reply to alexandraisobsessed]

My phyciatrist is referring me to a London phyciatrist to see if they can help me as I've not had much improvement in 10 months I sometimes set myself small targets through out the day but I find that later in the day it all comes flooding back to bite me which then heightens my anxiety .

[Blue455]

I’m SORRY I’m not getting on here much to answer ALL of you kind people back. Leannek I agree with you I wouldn’t wish this on anyone. I’m REALLY Struggling, So I will get on here as Often as I can and get Everyone’s KIND messages. I just can’t even get to answer back, I’m SO Sorry, hopefully Soon I’ll do Better!!!!