Bad OCD Contamination episode I need tips to get through the next days

Hi there @NoBS ,

Welcome to the forums!

We acknowledge the strength it takes to reach out to a forums space, especially in sharing your vulnerabilities.

It sounds so tough to live in constant fight/flight. As you've mentioned, a low dose of medication can help, however, honestly, breathing is key. It is your breath that can slow down your heart rate so that you do not enter the fight/flight mode.

I used to absolutely hate this idea of BREATHING. It was so triggering when people said, "Oh, just breathe". However, I had I psychologist who took the time to explain the importance of the breath and how each time we breathe in, our heart rate spikes slightly, and each time we exhale, the heart rate lowers. In other words, if you can exhale for twice the duration of an inhalation, within 4 cycles or so, one will feel quite different.

I also use the Smiling Mind app to help be with mindful breathing.

I'd rather practice the breathing so that I do not have to take more meds - however, this is something to discuss with you dr.

Alternatively, it's about finding things that you find relaxing. It could be walks, gem/diamond art, painting, watching a movie, colouring, cleaning, cooking. We are all different. What do you enjoy doing?

@tyme Thank you for your reply. I did do the breathing as per guidelines and it has helped, but I am still medicated so hopefully with practice I can learn to do it instinctively.

I find my fight/flight is activated before I even know I’m stressed and it’s hard to consciously intercept the obsessive thoughts.

it’s the most awful suffocating feeling and very isolating. Even more so while I’m pretending to have a nice family weekend and all I can manage is a tense grin.

rhe thoughts are tenfold at home, triggered by every piece of dust or crumb. I feel like I can’t sit down anywhere that’s safe. It’s a tsunami of thoughts and such a battle to fight them.

Hey @NoBS - glad to have you with us.

I think like any new skill, breathing as a way of calming yourself will become more effective with practice - just like you said. Same with the skill of learning to recognise and intercept obsessive thoughts before they spiral and push you deeper into that fight/flight mode. I think journalling can be really helpful in that sense.

Sorry to hear that you are having to pretend like everything is all fine when inside feels so intense. That in itself can be incredibly exhausting. Will you be able to get some time to yourself? Being able to release some of the pressure could help along the way - even just screaming into a pillow or taking 5 minutes to journal about the intensity of your emotional state could help.

How long have you been medicated/getting therapeutic support for your OCD?

@Jynx ive been on long term ssris for a bit over 4 years and recently short-term medication because I’m struggling. My SSRI dose was increased about 2 weeks ago.

Thank you for your support I’m in such a dark place it’s hard to imagine functioning normally.

Ohh @NoBS hectic - yeah increasing your SSRI's is bound to have some impact, makes sense you're having such heavy feels right now.

Do you have much in the way of a support network? Some friends/family you can be open and honest with, or some professionals you can touch base with regularly?

@Former-Member thank you. They are unfortunately pretty ineffective, I have to wait until the pest control is available and I’m having a lot of trouble with panic episodes in the meantime. Riddled with guilt and self blame because my child has bites, it’s really getting me down. I’m doing the breathing! Trying very hard but still feel awful. To whoever else asked I have an appointment with my psychologist this week and I’m calling (annoying?) beyond blue when I need to talk. My partner is becoming frustrated

hello @NoBS , @Former-Member

sitting with you both and wondering how you are doing today

@NatureLover , @tyme

Hello @Former-Member

it is raining lots here and cant do much but try to relax but my husband is cleaning inside

@Shaz51 its so nice of you to check in. It’s been hard, I’m getting the hang of the breathing. Harder to stop the thoughts and the obsessive checking.

hope you are well

One second at a time my @NoBS , sitting with you