Thank you for reaching out to me 😊
Sorry to hear you are currently going through a severe OCD.
my skills I learned were: attention training doing this exercise helps your attention our attention is like a muscle and it needs exercise, attention training also brings us out of our head and into the present moment....
when you are having an intrusive thought instead of putting your attention on the thought practice attention training.. so your attention is focused on the present rather than on your intrusive thoughts.
meditation was another tool I use.... we had a particular meditation to do during our OCD therapy.... you could try to find one on your phone... look for a meditation for ... watching your thoughts.....
meditation taught me that I’m not my thoughts but the watcher of my thoughts.... I can now sit back and watch my thoughts come and go and not get caught up in them
you can even practice watching your breath and every time you notice your mind wondering from your breath you can bring it back to your breath.... this helps with our attention and it also helps to reduce our anxiety..
we learned how to challenge our thoughts.... the for s and against our thoughts...
I learned in therapy that these intrusive thoughts/ urges/ images mean nothing I’m normal 94 percent of people have them....
even if they seem or feel really awful they still mean I’m normal they are just random activity
when I have an intrusion ( and I will) I can....
let it go
gently dismiss as “ my intrusion “
be ok with uncertainty nothing is 100 percent certain.
I don’t need to
avoid the thoughts
because: they don’t mean anything.. “ thoughts mean nothing “
this is driving the new system.... “ practice it.... 😊
if I have a bad day ( get caught up in intrusion thoughts or compulsions) I can remind myself that OCD occurs on a sliding scale.
if I keep working at driving my new system my good days will outweigh my bad days!
OCD is a vicious cycle.... when you feel you are having an intrusive thought try not to put your attention on it..... choose to put your attention on the present moment instead or practice attention training or mindfulness..... try to stop your cycle at the thought....
it takes practice to learn your skills but once you learn them they will start to come easy to you.....
I was also put on an antidepressant to many my anxiety...
please know you aren’t alone