Embarking on your ERP and CBT journey at home requires diligent planning and daily practice. This preparation is critical to your success.
Goal setting : When we ask people about their goals, they might say they want to eliminate their OCD. Though this might be a valid goal, having a goal aimed at perfection might defy the purpose of therapy. A day-to-day goal might be more doable, such as doing the ERP exercise today and making daily progress. Having a log book of daily activities to plan your diet, training for the day, your weekly ERP targets, mindfulness activities, and reading ACT metaphors. Also, log down the improvement for the day. Plan the next set of weeks and the rewards you will give yourself if you complete the tasks.
Next, we plan to do the ERP every day. Why do you have to be prepared to do the ERP? This is because you might have coped for a very long time with very unhelpful strategies for OCD. ERP is a very uncomfortable programme. Mentally, to be prepared for change is a big step. Your doctor might have recommended that you start on medications for a few weeks before considering CBT. Commitment to a schedule at particular times will help. Doing ERP daily can buy rewards such as a good meal or movie ticket. More importantly, write about how your life will change ultimately if you are less burdened by your symptoms.
There are three steps involved in the ERP exercise. One is to expose yourself to the cue that will trigger fear. Two is to refrain from performing compulsions. The third is to continue until you learn the cue and discomfort are safe. At the end of each day, keep a checklist of whether you have done the ERP and what exercise you did. Also, write down which safety behaviour you dropped today. Did you manage it completely, or did you give in to the responses? If you have given up, refrain from guilt, but reflect on what you can learn from this experience. How can you stay motivated? Think about involving your family and friends who will understand and be supportive.
Talk to your psychiatrist about your hurdles. It is expected to go a little back and forth. So, don’t push yourself towards perfectionism. This will defy the purpose of the exercise. Revel in what you do daily and the day-to-day learning and experiences. Continue to reduce your baseline stress and anxiety by doing regular exercise, mindfulness, having a routine with sleep and eating, and doing more fun activities when you can. Supplements, including omega-3 three and probiotics, will help you go a long way with managing OCD on a long-term basis. You can consider writing about your experiences anonymously. This is a very effective way to keep track of your progress and will continue to motivate you.
In Chennai Minds we offer exclusive treatment for Insomnia and have developed packages which incorporates diet, psychoeducation, CBT, yoga and mindfulness. Chennai minds , the Best Psychiatrist in Chennai now also offering Telepsychiatry including Online Counselling for OCD and Depression as well.
