contamination ocd erp

I have contamination OCD. It helps because you learn that OCD is exaggerating the actual risk and what you feel is your brain chemistry responding to the perceived danger. With ERP you start slowly and gradually take little risks - as you do so you rewire your brain to respond less severely. For example, you could start with maybe looking a a dirty shirt and feeling scared of the possible germs and accepting that the shirt might be contaminated and not doing anything to “fix” this like reassuring yourself or doing a compulsion. By accepting the risk and uncertainty instead of running from it you find that the fear level will drop. Then once you’ve done that enough that it doesn’t bother you much you might put your hand close to but not actually touch the dirty shirt and sit with that risk. So the trick is not to think about what you may or may not do later in treatments but to take baby steps that allow you to do more and more without giving into the OCD. I was afraid and having obsessions and doing compulsions related to garbage, germs, laundry, cleaning supplies, ant stakes, restrooms, restroom related bodily discharges, chemicals, etc. With ERP therapy the only one of these I still have obsessions and do compulsions for restroom related discharges. And that is way better than it was - for a long time I was unable to even pee in any restroom outside my house - now I use public restrooms. I know this is long but I hope it helps. Also if you look at the short The Noise in Your Head YouTubes by Reid Wilson you’ll get a good idea of the concept of how OCD is a bully in our brains and how ERP (though I don’t think they use the term) gives us back our power.

I have similar struggles. I just started ERP and I'm anxious alittle. My first session with exposure went well. My therapist lets me set the pace but she does push me alittle too. It's all about building tolerance to anxiety. I think they would probably start with your lower anxiety triggers and gradually build up to your big triggers.

I would also add most ERP therapists will do the exposures with you. Like if they want you to touch something they may do it first or at the same time. Some may consider this reassurance but really it’s showing that they are willing to take the same risk they would ask of you. And that maybe the OCD is wrong about the level of danger.

Please avoid the struggle and fight. That makes your OCD stronger. You have to learn to be comfortable with the uncertainty of getting sick, or not getting sick, from the germs you might come into contact with. Once you stop the fight and get comfortable with the uncertainty, OCD will release it's lock on you and you will be free. That is the key. Stop the struggle and just acknowledge that OCD is there trying to cause harm, but don't let it inflame you. I wouldn't be afraid of the ERP. The OCD therapist will conduct your therapy as slowly as you need, and will even do the compulsion with you. None of it will be dangerous.