help!

3 July 2014 - 14:49

dav
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Location: cheshire,england .
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Hi guys ,am having a problem with my bathroom times at the mo its taking me 3 hours to get out ov bed iron my top n jeans shower and use the bog , it has been going on for about 3 months now (ive had contamination /rituals ocd for 20 years)there must b others on here who struggle or who have to deal with similar thing to wat i do.help advise pleeease !! Dave.

4 July 2014 - 14:13

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Location: south-east England
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Hi Dave,

I can relate to your experience because it used to take me 3 hours between getting out of bed and being ready to leave the house to go to work. I have now reduced it to just 30 minutes to shave and shower, followed by 5 minutes to dress. Then breakfast, clean my teeth, and I'm ready. I didn't solve the problem using specific tactics - it was just that it gradually got quicker of its own accord as a by-product of making progress with my fear of contamination generally.

You say you've had CBT in the past. Did that help at all? Are you able to apply the principles you learnt during that CBT to your morning routine now?

4 July 2014 - 15:04

dav
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Hi goofy, thanx for ur reply mate ,30 minutes i would b well happy if i could do that ! Seriosly thats good progress, my heads like a siv some days i remember bits ov it like ' let the thoughts b there 'and she used to say wen your in the bathroom and u feel 'stuck'say 'next' and move on to the next thing ,its really doing my head in at the mo tho!! Dave.

4 July 2014 - 15:52

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Hi Dave,

My morning routine is quicker than it used to be but my OCD is not so good in other ways, so I haven't won the battle yet and therefore I don't feel entitled to offer advice. But as Ashie said to you on another thread, I think the more you worry about it the worse it will get. Instead of approaching the bathroom in the mornings with dread, I think it would help if you could become more don't-care-less about how long it takes. Maybe you could try some relaxation exercises while lying in bed before you get up? Relaxing the body can help to relax the mind. Slow deep breathing, soothing music in the background, and clenching & releasing different sets of muscles in turn can help to calm you down. When you get stuck in the bathroom, don't wait for your anxiety to vanish before moving on but try to force yourself to move on despite your anxiety. It may be necessary to put up with a little extra discomfort in order to make progress. While you're in the bathroom, try not to focus too intently on each tiny action you do but preoccupy your mind with something else, such as compose a poem in your head, invent a new pizza topping, count to 1000 in multiples of 13, or plan what to buy your closest friend for their next birthday. All the best to you, Dave.

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