Anxious
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This is not going to be easy

So this is what my neurologist wants me to start working on every day

🧠 COMMON OBSESSIONS
“The house has to be cleaned perfectly or something bad might happen.”

“I can’t relax until I’m sure everything is ‘just right.’”

“If I don’t clean this now, I’ll forget or regret it later.”

“What if I didn’t finish that task the right way?”

🔁 COMMON COMPULSIONS
Re-cleaning the same area multiple times.

Mentally reviewing cleaning steps.

Excessive planning before or after cleaning.

Avoiding tasks for fear of “doing them wrong.”

Seeking reassurance that it’s clean/organized “enough.”

🧱 SAMPLE ERP HIERARCHY – Overthinking + Cleaning OCD
Rank Exposure Avoid This Compulsion SUDS (0–10)
1 Make bed once, even if it's not perfectly smooth Don’t fix wrinkles
2 Wipe a counter just once, then walk away Don’t check it again
3 Leave dishes in sink for an hour Don’t mentally justify or recheck
4 Sweep without vacuuming afterward Don’t redo the floor
5 Fold laundry with mismatched corners Don’t re-fold
6 Skip cleaning one room for the day Don’t make up for it later
7 Allow clutter on coffee table for 24 hrs Don’t tidy
8 Don’t clean anything after a meal Don’t seek reassurance or over-plan
9 Let someone else clean, even if “wrong” Don’t redo it later 1

📅 DAILY ERP SCHEDULE (for this theme)
🌅 Morning (15–30 min)
Mindfulness Prep (5 min): Breathe and remind yourself, “I will do things imperfectly today on purpose.”

Planned Exposure #1: Do something out of your cleaning routine (like fold towels sloppily) and leave it that way.

Record your distress level before and after.

🕛 Midday (10–15 min)
Brief Check-In: Write down any intrusive cleaning/overthinking urges and what you resisted.

Mini-Exposure: Try skipping or delaying a compulsive task (like don’t wipe kitchen counters after lunch).

🌆 Afternoon (15–30 min)
Planned Exposure #2: Pick one task from the hierarchy that feels like a 5–6. (Ex: Leave clutter out, or sweep without vacuuming.)

Sit with the discomfort and let it fade naturally.

Do not fix it later — this is the hardest but most important part.

🌙 Evening (10 min)
Reflection Journal:

What did you resist today?

How long did the anxiety last?

Did you notice it fades without giving in?

✅ Tips for Overthinkers:
Practice saying: “I’m allowed to do this imperfectly.”

Delay compulsions — tell yourself, “I’ll wait 10 minutes before I act.”

Repetition is key — the brain learns over time that the feared consequence doesn’t happen
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I'm so sorry you are going through this! I'm a complete clean freak and profectionist. It's hard. I have definitely gotten better through the years, but I will slip up from time to time and go on a cleaning frenzy. A few years ago I took a class and it helped tremendously. It's a real battle and I totally empathize with what you are going through! Hang in there darlin'. Praying for your peace.
Cigarguy101 · 41-45, M
@PromiseProtectionProvision] thank you. I just need to get a better handle on this. There are some suggestions on the list I know I couldn't handle right now, like leaving a mess for 24 hours. I just couldn't do that. But I'm going to start small and work my way up to those ones