OCD Rules for Exposure Response Prevention ************************************************************************ • Always remember it’s what you do that counts. Therefore changing your behaviour needs to be the focal point in terms of recovery and fixing your faulty brain circuit. • The intention of recovery is not to stop or neutralise the obsession, instead it’s learning to work around the obsession by ignoring it and acting ‘normal’. • In time your brain will catch up and you will be able to see the irrational fear for what it really is. • Sometimes challenging your OCD will evoke more ‘spikes’. Don’t worry the spikes are not the problem. Always remember your OCD is not real. It’s a deceptive over magnified, distorted deceptive brain message. • OCD is a misuse of the imagination. So instead of using your imagination in a fearful way you need to refocus your energy on constructive and healthy alternatives. • Refocusing your attention on alternative heathier behaviours whilst resisting your compulsive behaviour is the way forward. • Stay mindfully aware. Anticipate and prepare your refocus in any given situation. • Always remember OCD is only a part of you that you don’t like. Don’t allow OCD to define you. Step by Step Plan to Help Implement ERP ***************************************************************************** 1. Be prepared to step out of your comfort zone. 2. Make a conscious effort not to respond obsessively to your OCD. 3. Be willing to feel uncomfortable. This will last for as long as it takes? However it’s far easier to cope with if you have a prepared refocus in place. Even focusing on your breathing or senses can refocus you and switch your brain back to rational. 4. Borrowing someone else’s brain and asking yourself what would someone you trust say to you in this situation? 5. Watch others and observe their actions and responses to everyday tasks. Use them to demonstrate to you how the real world works. 6. Make a conscious effort to practice ERP everyday. 7. Always remember time is a great healer. Using the ‘time capsule’ or ‘worry box’ technique should never be underestimated. Trust it, it does work. 8. Trust in the higher good and place any feared responsibility over to your therapist or chosen other. 9. Trust that it does get easier. The more you practice the more proficient you will become.
Posted on: Sun, 07 Dec 2014 08:42:58 +0000
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