Estimated reading time: 2 minutes

Turning OCD triggers into ERP opportunities

Many times when our OCD triggers show up, we instinctively say, “Ugh! Why is this happening to me?! Go away!” Unfortunately, that reaction shows OCD that we’re still scared of its content, and that it’s still in control.

But with practice, you can learn to transform your OCD triggers into opportunities where you can win.

Responding to OCD triggers in the moment

In the video above, I’m doing an exposure for my fear of heights for the #FaceYourFear campaign sponsored by the IOCDF for OCD Awareness Week. Watch at the one-minute mark how I transform my phobia’s reaction to being so high up into an opportunity to practice embracing anxiety and uncertainty.

Here’s an annotated version of the strategy behind my self-talk. What I’m saying in the video is in italics, and my explanations are [in brackets]: 

“That totally [my phobia wanted me to say that being this high freaked me out, but I stopped myself] …. that’s [I’m quickly working on transforming my attitude]—oooo, I love that! That’s awesome! That freaks my phobia out [I’m attributing being scared of this particular content, heights, to the phobia and not to me to help me separate myself from the disorder] …

… now I’m at a 10. This is really, really good. [I’ve transformed my relationship to the situation, and I’m now embracing everything that’s coming my way. When you embrace triggers by turning them into opportunities to practice ERP,  that transfers OCD’s power to you! OCD thought it was going to get a chance to make you do compulsions, and instead you’re turning the trigger into an opportunity to get better.]

I’m really glad I get to see this moving thing because that makes me more anxious. [I’m reminding myself while I’m at a 10 that being anxious is what I want. Going toward something I want to do even when it makes me anxious helps me reclaim my life].

Because the longer I can stay at this high level of anxiety, the more my brain is going to learn this is fine, that I can handle the uncertainty around this… “ [I’m reminding myself why I want to do this, because it’s going to help me win].

Learning to welcome OCD triggers

For more about how your changing your mindset toward OCD, ERP, and anxiety can give you your power back, see Getting Unstuck from OCD with a New Attitude.

For a story about how I started transforming my everyday life OCD triggers into opportunities to do ERP, see pages 181-182 in Fred. For Dr. Reid Wilson‘s expert guidance on welcoming triggers to win back your life, see pages 271 and 276 in Fred.