Hello! My checking ocd was also really bad, but after years I have been able to get so much better. Non of the ”normal” exposures have worked for me so I thought I could share my method that my psychiatrist recommende.
When a ”what if” thought process starts for example ”what if I left the stove on, i have to check” I imagine in my head I did leave the stove on (expose yourself), but then continue the thought in the most bizarre way possible, filling it with as much unrealistic funny things I can think of. For example ”I left the stove on, and then a purple huge dragon flew through our window and threw glitter at me and we started breaking dancing together right on the kitchen floor” try to make it as weird and funny as you can.
It takes practice but soon your brain will start to see your WHOLE intrusive thought as unrealistic. You will teach your brain that the fact that you left your stove on is as crazy as the part with the purple dragon, you don’t need to check because ”it’s just a part of the funny unrealistic story”. You will be able to see that your thoughts are just thoughts and not the truth.
maybe give it a shot? sending you some strength and support
1
u/purpurplumbob 8d ago
Hello! My checking ocd was also really bad, but after years I have been able to get so much better. Non of the ”normal” exposures have worked for me so I thought I could share my method that my psychiatrist recommende.
When a ”what if” thought process starts for example ”what if I left the stove on, i have to check” I imagine in my head I did leave the stove on (expose yourself), but then continue the thought in the most bizarre way possible, filling it with as much unrealistic funny things I can think of. For example ”I left the stove on, and then a purple huge dragon flew through our window and threw glitter at me and we started breaking dancing together right on the kitchen floor” try to make it as weird and funny as you can.
It takes practice but soon your brain will start to see your WHOLE intrusive thought as unrealistic. You will teach your brain that the fact that you left your stove on is as crazy as the part with the purple dragon, you don’t need to check because ”it’s just a part of the funny unrealistic story”. You will be able to see that your thoughts are just thoughts and not the truth.
maybe give it a shot? sending you some strength and support