ERP for severe avoidance/ dissociation?
i am very new to my ocd diagnosis & am trying to wrap my head around how to use ERP in my case. my ocd is primarily “pure” ocd with severe avoidance and dissociation and rumination as my main symptoms.
i also have adhd and cptsd and personally feel like i have no window of tolerance at all. any slight discomfort and my brain jumps into a phobic avoidance mode & i cannot do anything. this is ruining my life and, even if i can challenge it sometimes, it exhausts me to the point of not being able to do anything even more.
does anyone have any advice? im sick of avoiding everything, even my own thoughts. it is a horrible way to live and i have no clue how to ERP this because i cannot even figure out what is ocd or not because my brain jumps into heavy dissociation.
does anyone have any tips? people say ocd is treatable and I am so desperate to get help, i am working with a specialist but we have just begun pretty recently and we are focusing more on trauma stuff, but the ocd is what makes me waste my entire life! the executive dysfunction is hard to differentiate from the avoidance & i feel like i have no control over anything i do ever.
does anyone have any advice? i want to live again and im so sick of being so trapped
edit to clarify: its like my brain has a phobia of thinking itself, so i have to constantly distract myself or dissociate & i do not seem able to do anything else no matter how badly i want to. it just doesn’t feel in my control at all. so how do you fix it when you cannot control yourself?