i was diagnosed with OCD this year and well, there are no specialist in my country. My therapist is socialized in trauma and has helped me a lot, but I feel that I need to do ERP and ACT, maybe?
Or a tailored plan. Because my OCD is strange, lol.
I can describe it as mild, to be honest as I don’t perform rituals, compulsions (rarely), and I don’t avoid things. I do fear harm and losing control (but the fear is not that strong anymore, as I started to recognize that it is OCD, so I have decided to not engage) anyways, I used to have panic attacks/fear and dread but it got better when my hemoglobin got better (used to be on 9.9 now it’s on 11.6) and i have started to take vitd3k2. My intrusive thoughts aren’t always there, they come when I’m stressed or when I am on my period but I can manage them now. I am learning my triggers. But here is the thing… I suffer from ADHD and GAD as well, and anxiety can be also be confused to OCD? Idk, because there are timed where I do not relate to OCD when i get anxious.
What type of therapy is best for me? I have done CBT with the aid of my therapist and has helped me a lot. But I read that thought reframing can be harmful? For me, I noticed how dumb the fear is and I don’t do it every time. For example if I do get anxious in a situation, at night I write on my journal and at the end i do reframe of the thought that passed during that time. And that’s it. I don’t dwell on it, nor engage.
Any help?