pls help - I just did an exposure but I can't handle the anxiety

[lavender514]

Hi, I just did an exposure earlier but I am so overwhelmed. I was actually doing okay but after I did the exposure I am filled with anxiety, as the exposure triggered me. I feel so afraid that I messed it up for myself. I feel afraid I did it wrongly. I feel afraid I messed up my recovery, and I will never get back up again. I feel afraid it is all downhill from here. I feel worried that this new thought will get stuck inside me and I can't overcome it. this is the end of me.

[deValentin]

You're now expecting the worst because you may be demoralized. What you need is to get some success in your recovery efforts. What about making a hierarchy of triggers and restarting ERP with more manageable triggers? Recovery is a slow process. Wanting to go too fast may be counterproductive. You must give time to time, like they say.

[lavender514 in reply to deValentin]

okay, I will try that. Thank you. You have been most kind in replying to most of my posts, it is appreciated.

[PaperTigers]

OCD makes every "mistake" ( perceived OR real) feel catastrophic. It's so easy to spiral out the way you did but it's not the end, you didn't damn your progress whatsoever- it's just your brain reacting to the trigger. You're going to be okay, it's huge that you took the step to do an exposure and you should be proud that you had that courage. Take a deep breath, as cliche as that may sound, it helps. You're going to get through this.

[Coffeelove4444]

keep pushing forward you can do it!! It’s only a thought. Don’t give it so much attention. Say to yourself “okay OCD brain I hear you but not today “ Don’t say oh my god the thought must be true. The thoughts are NOT true. Take care and never give up 😀

[Lauragbr]

do you have any meds for anxiety?

[greenluna]

Congratulations on facing such a fear and living through the uncomfortability. It sounds like OCD is angry that you challenged the status quo so it's trying everything in its wheelhouse to throw at you. As soon as one thought diminishes, it will waste no time finding the next devastating scenario. All to tell you it's something you messed up. OCD is a liar. It's telling you the complete opposite of who you are. Keep going. Maybe a little lighter as others have advised. But it will happen. That suddenly the noise is not winning anymore. More power to you.