For Those Just Starting Out

[IStillHaveHope]

FYI - I am not a doctor or a therapist.

I wrote a reply a while back detailing some things I've learned/realized over the years dealing with my OCD. I wanted to place it somewhere in the hopes that it would give some insight to those who are relatively newly diagnosed. I've been referencing it a lot in my replies and hopefully it will help you understand and navigate this difficult issue.

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Hi. First I wanted to say how brave you are for trying to face your OCD. That is (in my opinion) the biggest step you can take. You know you have a problem and you have resolved yourself to deal with it.

When starting therapy you're going to be challenging the OCD by actively bringing it up and feeling all the emotions and sensations that go with it. If you are like me, it will be difficult in the beginning but it can get so much better. I'll try and leave you with some things that I've realized as I've been on this journey.

1. One thing I noticed when I first started therapy was that the OCD spiked initially. This is normal since you're not avoiding it and bringing it in the forefront of your mind. You'll most likely feel a bunch of different emotions too since you're now trying to face something you've been avoiding. Know that this is okay. Don't avoid them, sit and listen to them. Talk to your therapist about what your feeling and they can help you develop strategies based on these.

2. You may feel like you're failing, or not making progress but that's not true. It will come slowly and steadily. You're basically rewiring your brain and that takes time. Even though we may not feel it consciously know that you are moving is a positive direction.

3. Don't be too hard on yourself, especially in the beginning. You may only be able to resist a compulsion for a minute or a few seconds but this too is progress. I have a problem with checking, and in the beginning I could only stand it for a minute or so. However a minute became 2, then 5, then 15, then and hour, then a day, etc., etc. You're learning new skills, so remember consistency is better than intensity.

4. This one kind of goes with 3, but take care of yourself physically as well. Make sure to listen to your body and get the rest you need. I would also try to be more mindful of what I was eating and that I get exercise. However, I wouldn't radically change them. One thing at a time. I might say, "This meal I'm going to eat a little healthier" or, "It's nice out. I'll go for a walk"

5. OCD is a bully and a liar. It takes what we value the most and turns it against us. If you're having OCD thoughts on a certain topic, it probably means that you value and really care about it. In essence it tells us the opposite of what is true.

6. OCD is also loud. It screams at us that, "I MUST DO THIS NOW OR SOMETHING HORRIBLE WILL HAPPEN". However, I've found that there is a smaller voice saying something like, "I know that's not really true. This whole thing is silly". I think it helps to try and listen to that voice. Overtime I think it helps us elevate that smaller one and lower the OCD one.

7. Don't think the therapy will make your OCD thoughts "go away". The point of the therapy is allow them to be there and not really affect us. In a way I think this is better. It allows us to face other fears in our life IMO.

8. In a way we are lucky. If you look at a list of historical people who had OCD you'll find that the majority of them were extremely creative and successful (think Howard Hughes, Nikola Tesla, Kurt Godel, etc.). It may be that the "upside" of OCD is equal to the "downside". Just something to think about.

9. Know you're not alone in this. OCD doesn't make you weird, or crazy, or broken. There are tons of people who have done this and gotten better. There are also tons of people out there who want (and can) help. All you need to do is reach out to them.

[TrueBlue23]

Thank you for your post! It was very insightful and encouraging! 😉

[IStillHaveHope in reply to TrueBlue23]

You're welcome. Feel free to add anything you think would be useful as well!

[SCC1]

Thank you, IStillHaveHope.

I liked when you said, even if we don't consciously feel it, we are still making progress.

Also, that we are rewiring our brain. At times when I've resisted a compulsion, I could actually feel that my brain was trying to repair itself, even for a second. For me, it is a very satisfying feeling.

Also, that it becomes easier to let the thoughts go when we practice not doing the compulsions.

Thank you for taking the time to inform us on everything you have!

Take care!

[Arabianhorselover]

Thank you for taking the time to post this. It is helpful.

[Lesliehome]

What a wonderful post! Thank you for the helpful advice!

[Focusedmind]

Thank you for posting these 9 points! I printed them out so I can reread them again. I think it is good to be mindful that progression often moves slowly. Again, thank you.

[IStillHaveHope in reply to Focusedmind]

I'm just glad it was helpful. If you have anything else feel free to comment it!

[Black_123]

Really appreciated for your thoughts to put it head for us to understand and realised how to work around it with your experience

[IStillHaveHope in reply to Black_123]

Thank you. I realized that when I was replying to people that I was basically saying the same things over and over. That's why I decided on a dedicated post since it seemed to resonate with people. I hope it helps!

[Natureloverpeace]

#6 reminds me of scammers. Go to your computer now so I can fix it before catastrophe happens or pay now so your grandkid can get out of jail. The scammers evoke your emotions and demands immediate action to get what they want. Just like the OCD dictator who is deceitful and manipulative too.