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How Do You Let Go?

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TimidZiggy

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This post is really long because there isn't a short way to explain the situation I thank anyone in advance for reading through it and for any advice they have I guess I more or less just needed to vent. If you have questions (I know this is confusing I left out a lot) just ask. I'll be more than happy to explain further.

My PTSD stems a lot from what my parents did to me. I'm adopted and the main form of abuse I went through was gaslighting. It wasn't until I was about 17 that I picked up on the fact something wasn't right and it wasn't until I was 23 that I actually came to find out what was being done to me. It wasn't until basically last month they figured out my diagnosis of PTSD (they already knew about my OCD but not the OTHER problems). However because of this my relationships have obviously suffered. I repeatedly get into bad relationships because I think "Oh this time I'll fix it" or that I'll know when to walk away because I'm not an idiot and I can tell when people are manipulative and abusive. I ALWAYS do this to myself. Now I'm in a VERY bad situation and I don't know what to do. I'll try to make it as short as possible.

Last year around February I met a girl online (then later in real life) because we did a lot of online roleplay. It turned out she didn't live far from me and we started texting and talking and really hit it off. We were just friends, close friends, for about a year (this wasn't a romantic thing but she felt close enough to be my sister).

Anyway after about a year (earlier this year) she betrays me, like utterly blindsides me with a bunch of crap that I literally never saw coming. I'll call her Sam. Anyway, I brought Sam into a group of friends I already had. Sam is an artist and one of the friends (Former friends, I'll just call her TC) at the time had a very popular website where she featured artists. Sam knew I was friends with this woman and I offered to get Sam's art on the website to be featured because Sam didn't think she was good at art and I thought it would boost her confidence. I also had this contact and I knew it would work out as Sam's art isn't bad. Once TC saw this art she was over the moon with it and wanted to really KNOW Sam. So I brought them together to meet. TC Is someone I only ever knew as an online contact even if I knew Sam in real life. TC had other online friends and we were all in this group. We'd skype voice chat every night, you know big group chats and things. I ended up going to a few conventions with Sam too. She gave me an opportunity I could have never EVER had, if she hadn't been so generous.

In this group of people was a girl I'll call Lisa. Lisa was not allowed to talk to me without TC's direct permission or knowledge. TC also for some reason convinced Lisa I hated her and was dangerous before I even knew who Lisa was (or had ever spoke to her). In voice chats Lisa was not allowed to speak to me, TC would answer for her (sometimes she was allowed to type a response). At first TC claimed that Lisa was just "Really shy" but I found out from Sam that wasn't the truth as some how Sam had become friends with Lisa, good friends, they talked on the phone all the time exchanged personal information all of this. The only person in this group who was kind of on the outs was me. The only person who defended me in this group was Sam. Keep in mind I have literally no idea why TC was of the mind I was a monster or was dangerous. As far as I'm aware she's incredibly mentally ill herself (along the lines of paranoid schizophrenia) and not being treated for it because she refuses to believe anything is wrong with her. At the time of knowing TC I did not know this about her.

TC was incredibly manipulative and controlling. She some how got people to do her bidding even though she never leaves her house. Or well, barely. She is afraid people are after her, everyone is trying to kill her, and she makes other people get her mail for her cause she thinks someone is going to send her a bomb or something. To my knowledge she's had financial control over two girls, and I watched her emotionally blackmail at least three people. She attempted to emotionally blackmail me but I'm not stupid. My father tried that on me 1000 times I know when someone is doing it. The problem was that Sam BEGGED me to be nice to TC, BEGGED me to get along with her, BEGGED me to pretend everything was normal and that TC was okay and "Just get along" because it was the "mature" thing to do. I was friends with Sara, very very good friends, so being the idiot that I am I allowed myself to put up with this woman's crap for about 6 months longer than I should have.

TC claimed a ton of things about me that were never true, that I had been harassing her for years, that I hated her, I was jealous of her, that I was 1000 things that I wasn't. Very early on it became clear to me she was my friend because she wanted to keep me in her sight to make sure I wouldn't harm her. Like I said I have NO idea where she got the idea I wanted to in the first place. Ever. I really hadn't known her that long but even the first message I sent her online she was VERY VERY scared of me. I only initially befriended her because she ran a website and I thought she had spoilers for a TV show that I wanted. She did have spoilers and after enough butt kissing she gave them to me and through all that sucking up to her I accidentally became friends with her (before I realized how dangerous she was). TC tried to convince me I was several different types of insane. Autistic, bipolar, borderline...you name it. I mean REALLY REALLY tried to convince me of these things which I know I'm not but she was adamant that she KNEW what was wrong with me and HOW I needed to fix it. When I wouldn't listen to her, or well, take her advice she started in with the guilt trips. She started to try to blame me for allegedly having seizures (I say allegedly as there is no proof she actually has a seizure disorder) but she would attempt to guilt trip me into believing that she had a seizure and I triggered it (on purpose) with my voice.

So like I said I was friends with her for WAY longer than I should have been because I wanted to keep Sam as a friend and had I told TC to get out of my face and called her on all her BS, Sam would have been REALLY upset with me so I just tried to let it go. Then earlier this year, I caught Sam in several serious lies about very serious things. Backstabbing, terrible, horrible things. Of course I was forced to drop her, and just my luck I had put up with emotional abuse from TC to try to keep Sam. So basically I found out suddenly, all in about the span of two nights that I had been manipulated for an entire year by two people. Sam manipulated me to get her art featured on a website and TC had been manipulating me for God knows what reason. But there enters into a third problem.

This girl I mentioned, Lisa, the one who was terrified of me before I even met her because of what TC was telling her...well that's a horror story I wish I didn't know. Not only did I watch her get controlled by TC, Sam relayed to me just how horrible it was. At one point Lisa went to meet TC in real life. TC was very sexually aggressive, very delusional, refused to recognize Lisa as anything other than the fictional character she roleplayed online. Wouldn't call her by her real name or even her actual gender. Lisa spent a month "visiting" her the whole time screaming and crying about wanting to come home but also not being able to because TC had convinced her that if she stayed there and did art, she could get Lisa a very very good job with a very very famous production company doing art and all this stuff. Something TC really has no authority to promise because TC is a liar. She doesn't know anyone famous and she's not official to the TV show she pretends to represent. In fact she nearly got sued a few times for over stepping her bounds. She's lucky that the production company for this show is SO AWFUL and badly organized no one really thought to take legal action.

Anyway I watched all this go down. I saw chat transcripts and text messages from Sam. Mostly because Sam has no spine and was always sending me messages "What do I do? What do I tell Lisa?" and of course I kept saying "Tell Lisa to leave, call the cops" all that stuff because it seemed bad enough, almost as if she was being held prisoner. Of course no one would listen to me, whatever. I tried to just forget about it because ultimately these are adults. After a month being sexually harassed (and possibly assaulted) by TC, Lisa comes home. She cuts contact off with Sam for a week, Sam is yelling at me "what do I do what do I do?" I'm like "I told you and Lisa not to go to visit this woman in the first place NO one listened" so it was a whole "I told you so situation". Lisa claimed she never wanted to see TC again and was going to cut her off. Whatever happened (never got details on this) Lisa wanted to file police charges against TC but never did.

Earlier this year I get word that Lisa quit her job (something she apparently was calling a dream job) to go live with TC and be unemployed under the hopes she's get a job with this production company doing concept art. Then the show was cancelled and any chance at an actual job completely vanished (not that she really had a chance before). Now don't ask me WHY but people like to report problems to me. "Lisa did this Lisa did that I can't believe Lisa XYZ" like I can do crap about it? Anyway in the span of 8 weeks Lisa went from being a normal feminine straight girl to believing she's transgender. I mean 8 weeks of living with this TC woman. A woman who seems to have a huge fetish for trans people. It seems she's talked several girls into think they are actually men (Trust me on this if I went into detail this post would be WAY too long).

I can't let go of this. I don't know TC's real name, I am blocked by everyone who would give a damn enough to listen to me. I tried contacting Sam to get her to hand over TC's contact details but Sam pretended like she didn't know what my problem was, said I was just trying to start drama, and changed her phone number even though SHE WAS THE ONE WHO WAS WORRIED ABOUT LISA IN THE FIRST PLACE AND LITERALLY MADE IT MY PROBLEM but apparently now she's totally FINE with this and thinks I'm the crazy one?

However because of the manipulation of all these people, my prior manipulation from my father, and my entire life being a big blur of "did I make this up or did it really happen" I am basically walking around in a nightmare. I have every last reason to believe just from what I observed myself that Lisa is not in a good place. Also why would Sam LIE to me about this? Why would she show me fake texts from her phone and manifest fake skype conversations to convince me Lisa was in danger? If anything wouldn't she have lied that Lisa was okay? That Lisa was safe? Why would these people do this to me? Why set up an ENTIRE FARCE to convince me one girl is in danger then abandon me? Also it's pretty clear just according to social media accounts something is wrong with Lisa and something is wrong with TC. It doesn't take a genius to notice this at a short glance.

I don't have a phone number for TC, never did, I have a P.O Box address but it's registered under a fake name and I know it's a fake name because it's the fictional character she literally believes that she is so she registered it under that name. I have no grounds to get the police to investigate anything. Though TC did make several suicide threats, without a name or address or anything I can't get the police to do anything about that. I was dragged into this situation by two people who were huge manipulators, huge backstabbers, and now I'm sitting back completely powerless. I know, I need to let it go but how? How do I let it go? How do you let it go when you are literally so completely convinced something bad is going to happen to someone? When you are watching abuse happen and you can do nothing to stop it? When you know SO MUCH about a situation that is SO BAD and NO one will listen to you and you have no power? How do you just give it up? This is one of the biggest stresses I have. I even have nightmares about this TC woman harming me or harming herself I can't get this to stop. What do I even do at this point?
 
I am sorry because of my PTSD damaged brain I cannot read long posts..they have to be broken down into a few sentences at a time for me to read it..but I looked your post over the best I could, and I just want to address the question of letting go....

It has been my experience that letting go isn't something you do, it is something you 'allow to happen'. It is a release from hanging on to things that are not your fault or you are powerless over.

I don't know if this will help you, but it is my favorite "go to" Quote:
"Do your best and feel at peace, that is all anyone can ask of you, and it is all you can ask of yourself!!"

I hope someone here who can read your entire post will be able to better help you.

I wish you the best outcome,
Lionheart777
 
Okay... So to summarize you're involved with a group of toxic, lying, manipulative, backstabbing people, some with severe paranoid & delusional mental illnesses ... Some of whom know each other in real life, and some who don't... Who do online role play together. Every day. One of whom quit her job to move in with another & a whole bunch of drama & threats of suicide & OMG so&so is, doing this & so&so is doing that, & :eek::confused::facepalm: eye crossing craziness & drama.

(Bold are your questions)

1) Why? Why are you even involved with these people? I get that it was probably fun in the beginning... But once you get to know someone? And they suck? It is okay to walk away from crazy. Just because you know these people exist does not obligate you to invite them into your life.

2) How do you let go? Stop logging into the game would be the first part. Stop meeting up with these people every day.

3) How do you walk away when you are watching abuse happen & can do nothing to stop it? (Literally, as you don't know real names/ addresses/ phone numbers). Gratefully. As no one is forcing you to stay & watch/participate... You can vote with your feet. Say to yourself; "This is wrong, and I'm not going to be a part of it any longer. Period." And walk away.

4) How do you let it go when you are literally so completely convinced something bad is going to happen to someone? You grant them their own agency. The right to make the choices in their life that they want to make, even if you don't agree with them & think bad things will happen if they do what they want to do. Whether that's quitting their job & moving in with someone, or dating an asshole, or whatever. These are their lives. They are adults, capable of making decisions, and following the dictates of their own consciences. It is not your responsibility to make decisions for these people. That's their responsibility.
 
1. I'm not involved with these people any more, kinda. TC who I mentioned regularly sends her online following to attack me. Like it or not I get pulled back into it a lot whether I like it or not. She posted my personal contact information online to get me harassed. As for Sam I'm not in contact with her and haven't been for months.

2. Seeing as how most of my OWN business I conducted online (aka a website I run that's kind of popular enough to have a few thousand followers) I can't just "log off" my website is how I make my money and walking away from that wouldn't be a good idea. Changing my domain or URL or whatever wouldn't be a good idea either. TC and her minions know where I am. For instance she's started a rumors that I'm actively talking people into suicide, I'm psychotic, and addicted to meth. She's also telling people I've been stalking her a year longer than I've known her. People "protect her" harass my website. I can block them to the best of my abilities but with proxy servers and multiple account creations not much I can do to avoid it. Sorry.

3. Yes but Lisa, who is an innocent party in all of this could get seriously hurt or killed. TC is crazy. Legit crazy. To a point she could physically harm this girl who I tried to stop in the first place. TC has complete financial control over Lisa to a point where she may want to escape but can't and there's no one she can contact to get help (as I mentioned TC has control over her). Further more I'm friends with someone who is friends with Lisa who keeps telling me crap about her and I'm not a jerk so I let him vent. Should I tell him to shut up and I don't care? Because one I do care and two that would be a good way to end that friendship which I don't want.

4. I "get" that Lisa has the right to make her own choices that's not under dispute but like it or not she's being controlled and manipulated by a very dangerous woman. I know this. I was involved with this. I keep seeing it happen. I'm the one from the word go who said this was a bad situation and I'm in a position of knowing that I have this information and someone could be harmed. It's a feeling of okay what if she is harmed and I knew this whole time it could have been prevented but there was no way to stop it? I have nightmares over and over that this girl dies and I get blamed for it.

I recognize this is a horribly stupid and trivial problem fine but I also literally cannot help that the O part of my OCD cannot accept the fact that it's totally fine, apparently, to say "well if she gets hurt or killed it's not my fault" because ultimately if she gets hurt or killed IT IS MY FAULT because I can see it coming. TC is a ticking time bomb it's only a matter of when she'll explode, not if. I feel like I didn't do enough when I had the chance to stop this and now I feel like I have to fix it. How am I supposed to just be "okay" that a girl is obviously being abused and is in a dangerous situation? How am I supposed to just be "okay" with the fact that I may have been lied to and everything is actually fine? I can't even tell what's real and what's fake here other than my own hardcore actual proof of the events I was a part of. I know this woman is a dangerous nut job in fact she's criminal, just not enough to get her in trouble but if she's going through THIS MUCH TROUBLE to hide herself, obviously she's doing something bad and how can I just sit back and wait for her to lose her shit and possibly harm innocent people because it's "none of my business" any more? When they dragged me into this for an entire year they made it my business.
 
Okay... Now I'm really confused.

Is this a more fair representation than the previous summary?

A group of former friends that you now have no contact with, outside of one mutual friend who brings you all the gossip, are cyberstalking & harassing your business. And you're blaming yourself for the awful things that they do to each other, and hurt by the things they say about you.
 
Honestly, no. I run a YouTube channel with a couple thousand subscribers so I'm very used to getting really ridiculous amounts of hate. Also TC is, well I recognize she's insane. Mostly I'm just shocked by the weird rumors she comes up with. She causes a fair amount of stress though. She is almost always reporting me on social media for really benign things. Social media is only important to me because it's how I promote my YouTube channel which in turn gets me views and makes me money. Not a ton of money but I do get paid. Am I hurt by what she says? Well considering I was never fine with her to begin with because it took me about two weeks to start to realize how awful she was, I'm not concerned with that. I admit I'm insanely confused as to how a woman could decide that I'm a horrible monster who is stalking her before we ever even met, but I wouldn't call it being upset. I have a reputation in certain online circles that is entirely dependent on what other people say not my own actions, TC is far from the only one who I'm 100% sure lies about me. However I don't like the fact that people take her word over mine. It's like being back in that situation with my father where he held all the power and even if I had proof of things he was doing people found ways to justify it or all he had to tell them was that I was a liar and then people stopped listening to me entirely.

As for Lisa, think of it this way. She was at one point kind of, sort of a friend. We were allowed to talk to each other just under pretty controlled supervision. She and I never had a bad word between each other, I've always admired her art, and what I know of her she's a very kind person. Like I said I'm still friends with a friend of hers and Sam was really close to her as well. Besides from my limited interaction with her I've heard almost nothing but good things about her (other than how stupid she is for moving in with TC to be unemployed and begging for money via Internet when before she had a good job that she seemed to love) Lisa has also basically stopped doing any art unless it's something that is clearly commissioned by TC and by commissioned I mean it's clear Lisa is being directed in what to draw/paint due to the subject of the paintings. Also the quality of her work has gone way down and she updates maybe once a month as opposed to every few days. I know she's a good person who really doesn't deserve the bad hand she was dealt. What is the whole thing, I'm tired so I won't get this right but, who is more evil the man who commits a crime or the man who watches it happen and says nothing about it? If you know someone is in trouble, and you know a situation is bad, how can you just turn away and say "not my problem". It's like walking away from a person being attacked whilst thinking "well better them than me". It's horribly selfish.

All I do know is that TC and Sam did a number on my head. Shortly after I caught Sam in all the horribly backstabbing lies and figured out how deeply she was using me I had a nervous breakdown and ended up in the hospital for a bit. When I was "friends" with them they more or less were able to thought police me. Convince me of a lot of things that weren't true. Pull the wool over my eyes. For instance I would ask both of them, a lot, very direct questions about things they were doing that I was suspicious of and they were able to convince me I was just being paranoid, when I reality I was actually 100% right. It left me with a very haunting sense of paranoid. As far as Sam is concerned I rarely think about her. TC on the other hand some how got into my head. I guarantee if you or literally anyone else was involved with her for the time period I was you'd know what I mean. There is something with that woman that messes with your head. I don't know what though. Maybe it's because as more and more time passes the more I realize basically everything she said to me was a lie and I was stupid enough to believe her for a long time. I guess I feel the only way to fix my own stupidity in all of this is saving someone else from being stupid? Drawing awareness for her so she doesn't end up feeling hurt and betrayed and haunted like me. People who were previously connected to this woman (relationship wise) have PTSD from whatever she did to them (I've met a few) doesn't take a genius to see that Lisa's going to end up the same way and why would I want that for her if I can clearly see it can be stopped?
 
Is everyone involved in this situation an adult? You're taking about people being "allowed to talk under close supervision". That, in my book, is abusuvr before you get to all of the other stuff. How you let go is really about deciding how much abuse you're prepared to expose yourself to - I get the you tube/financial stuff and that seems to be something you feel able to live with, but the rest of it?

Whatever you see TC doing, you're on the outside looking in. Lisa, as an adult, has a choice and she's apparently choosing to keep this relationship for whatever reason. If your mutual friend is any kind of friend they'll accept you asking them to stop talking about the situation because its triggering your own stuff. If they don't, build some distance into the relationship.

Really, you can decide to let all this go. I'm not saying it will be easy but you aren't actually responsible for anyone but yourself and your primary duty of care is to yourself. Attend to those first and the rest will sort itself out at least to where you're not preoccupied by it.
 
I know but, it's hard when you've watched this train wreck happen for over a year when you warned people not to get into these situations and they did anyway. I know I'm not personally responsible for this but I feel as if I didn't do enough from the start to get Lisa to think "hey this is a bad idea and a very abusive person" my sister was in an abusive relationship her husband did the same stuff to her (as well as physical violence) and it took her forever to walk away from that jerk and she's messed up from it. I have first hand seen the results of abuse like this and yes I know you can't convince someone they are being abused they have to wise up and leave themselves but you can't tell me it's not easy to know this, watch it, and be powerless to stop it. I need to get to a point of not caring I just don't know how, even though I fully recognize not caring is the better option here.
 
If you feel like you have witnessed a crime, tell the police. You can give them a written statement of what you know, and then let them take it from there. You have no idea what they can and can't figure out. Practice letting go by letting the police figure out if they can do anything or not.

Beyond that, that's all you can do. That's it. There is nothing else you can do.

The first part of learning to let go and to stop the pattern of obsessing (which you very clearly are obsessing) is to first recognize that you are having obsessive thought. Label it that way. They are fueled by real anxiety and real worries for another person's safety,and they are also obsessive thoughts that don't help change anything.

Recognize what you can and can't not control.

Anything you can not control, you will have to grieve.

Use ERP protocol which they should have taught you in treatment for your OCD. You may also need to work on processing all of this with a trauma therapist because it seems very triggering of anxiety that is likely linked to the trauma you endured and is all fueling your obsession over this whack group of people.

Do the steps you can to deal with the situation, and then every time after that, when the thoughts come up, you will probably need to apply a lot of cbt style thought stopping techniques and a lot of skills around working with the anxiety that will come up.

It's not about not caring. It's about learning how to manage having care for things you can't fix or resolve. It's learning to "accepting the unacceptable" as my therapist tells me when I'm stuck on a matter. It's acknowledging that someone may have been hurt and you can't control it or stop it. And that is awful. It hurts. There are problems you can't change.

You may want to look into DBT style self help techniques around distress tolerance and radical acceptance as well.

For awhile, you may need to get creative in avoiding the reminders and triggers of those who keep popping up on your accounts. Maybe someone else can go through things and weed them out before you deal with it all.

I also think that working on boundaries is going to be essential for you. All over in your writing of this situation it seems very hard for you to own your choices and own your responsibility to say yes or no to people. For example, we don't accidentally become friends with people. We choose it, and then can later find out info that damn, should have never been friends with them. But friendships are not some strange thing that accidentally happens. We choose it. We say us to the relationship. You gotta learn to be able to say no to chaotic people and no even to your own obsessive thoughts.

It's really easy to say this, but I know how hard it is to actually do, especially when another is in pain.

It's hard to let go. I get obsessed on subjects at times, I have been diagnosed with OCD type symptoms myself - and when the matter is connected to a trigger for my PTSD, it's a double whammy.

If you expect things to feel really crappy at first by even trying to let go and walk away, and it might be easier to endure the pain and anxiety that comes. Remember that every time you face the trigger and do not respond, but feel the fear and anxiety but don't act, and do your best to identify the thoughts that are obsessive, and walk away, the easier and easier it will become bad the matter will loosen it's grips on you more and more.

There are times and days where I need outside people to remind me to walk away, let it go, put my focus elsewhere. Today is actually one of those days and even folks here on the forum have so kindly reminded me to walk away from a toxic group of people that was stirring up my PTSD symptoms that I began getting stuck in an obsessive loop about. Find those people that you can trust to give you some honest outside feedback that yes, you need to walk away again. It can help in the process of letting go.

It is a process to learn to let go, especially something like this. Be kind to yourself as you learn how.
 
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If you feel like you have witnessed a crime, tell the police. You can give them a written statement o...

The last time I was in ANY sort of treatment for my OCD was when I was 18. I was really really bad like it was messing up my life had to do inpatient it was that bad. After which I got amazingly better and it wasn't until I met these two people that my OCD came back full force and slammed me down. So it's been literally 13 years since I've felt symptoms to this level. These people triggered it back, and hell if I remember ANY sort of training from anything. I've been trying to get into specific treatment for my OCD since February. My current therapist was just talk/listening she suggested I see someone who specifically does CBT I agreed. However when you are insanely poor you get on waiting lists for literal months. I have ATTEMPTED to find CBT counselors since at least February of this year. I will not see one until tomorrow because waiting lists are crappy. I mean it's really beyond my control. I'm lucky I even found one this fast. Before this moment I was on a waiting list for 3 more months. I left that crappy place to search for my own treatment because they were taking too long. If you are poor and have very very basic insurance the mental care you are allotted is scarce and most of the time completely awful. I never ever thought my OCD would come back THIS BADLY so I didn't think ahead of time to be keeping up with this stuff. Right now I'm pretty much stuck obsessing until I can get into CBT. I never did ESR it was always CBT, very few counselors around her do ESR (I asked about it) and the ones who do, won't take my insurance so it looks like I'll never get that treatment.
 
It's great you are looking for a good solid OCD therapist, and I hope the one you meet with tomorrow works out. I also hope that if they stink, maybe you stick with them until you find a better one. Being overly stuck on needing the perfect help or no help at all is actually a manifestation of OCD itself.

Try to accept the good-enough-for-right-now therapist until you find something better.

The good thing about ERP (exposure response prevention) is a CBT technique, and is part of standard treatment for OCD nowadays. (I don't know what ESR is - not a form of therapy I've ever read about. Might be part of your problem in finding a good therapist if you are looking for an ESR therapist - that not a mainstream therapy used for OCD.

There are a ton of self help tools out there on how to do ERP with obsessive thoughts or other techniques to help OCD. In fact, some studies have been done that show the self help techniques can significantly reduce symptoms for people with severe OCD without regular therapy. It's doesn't work for everyone, but it's got a lot of potential to begin to give you some relief soon until you can work with a specialized therapist.

Look up OCD apps for your phone or computer. There are some good ones. It might give you a very solid head start on work with a therapist. There are a handful of really good self help books too.

You are absolutely not as stuck as it feels right now. I'm not saying you can cure the OCD or manage it all on your own. But part of shifting OCD patterns is recognizing what you can and can't not control and you are not competently helpless to the obsessions. Not completely.

Even right now, you are typing and writing in a very reactionary obsessive kind of way. Not even pausing to form paragraphs (which would make this much easier to read as previously mentioned) or to slow down.

Recognize it. Work on deep breathing. Don't know any deep breathing exercises? Pour all the focus you can into looking them up. Redirect the obsessive energy into a healthier subject other than what you can't control. Sometimes this backfires for me, but at least I end up doing something better with all the anxiety than what I was going to obess about.

When you even write about these subjects, just to begin to deal with the obsessions, you may need to type one sentence and then breathe. Then do it for the next sentence. This can help calm the obsessions down even as you write. Sometimes breaking up an obsessive headspace for me involves breaking it down that much, but it can work.

It will feel worse at first. Then it gets better.
 
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