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✨🌸 You ever meet someone new, but it’s actually just you? Like, surprise! New friend unlocked, but they’ve been there the whole time. Love that for us. 🌸✨

💭: "Who’s this voice?" 👤: ”I’ve been here for months, thanks for noticing.” 💖 Instant favorite, 10/10 alter, would definitely share snacks with.

Also, shoutout to the ones who just vibe quietly in the background until it’s their time to shine. Like, you’re valid, you’re loved, take your time. 🫶💫

To all my system homies: your inner fam is just as chaotic, supportive, and messy as any found family trope, and we’re here for it. ! 🫡✨🌌 ________ Highly Recommend This Therapeutic Workbook !

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The Best Therapeutic BDD Workbook for Adults

The Official Workbook Here

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Using Inference-Based Cognitive Behavioral Therapy (CBT) for Harm OCD & ROCD

💡 Ever feel stuck in the endless loop of "what if" thoughts about harm or your relationship? Inference-Based CBT (IB-CBT) provides a powerful way to break free by combining traditional CBT with the unique tools of inference-based therapy. Let’s explore how this approach works for Harm OCD and ROCD.

What Is Inference-Based CBT?

IB-CBT combines:

CBT Techniques: To challenge distorted beliefs and behavioral patterns.

Inference-Based Therapy (IBT): To help you identify and stop the process of jumping to conclusions based on imagined doubts.

Harm OCD and ROCD thrive on uncertainty and "leaps of doubt." These doubts convince you that your intrusive thoughts are true when they’re really just misinterpretations. IB-CBT tackles this at its root.

Core Principles for Harm OCD & ROCD

1️⃣ Separate Reality from Imagination OCD often pulls you into imagined scenarios, convincing you they’re as real as the present moment. In IB-CBT, you practice differentiating between what’s real (observable facts) and what’s inferred (a "what if" thought).

🛠 Example for Harm OCD:

Thought: "What if I lose control and hurt someone?"

Reality: "I have no evidence that I’ve ever hurt someone, and I’ve always valued others’ safety."

Inference: "The thought feels scary, but feeling scared doesn’t mean it’s true."

🛠 Example for ROCD:

Thought: "What if I don’t love my partner enough?"

Reality: "I’ve chosen to be with my partner and share love daily. Love isn’t about constant certainty."

Inference: "Doubt isn’t proof of anything—it’s just a thought."

2️⃣ Challenge the Process, Not the Content Instead of debating what the intrusive thought says, examine how the doubt arose in the first place. Ask yourself:

"Did I leap to a conclusion based on a feeling or scenario, rather than facts?"

"Am I trying to solve a problem that’s only in my imagination?"

3️⃣ Rewire Your Thinking Patterns Use CBT techniques to identify cognitive distortions fueling your OCD, such as:

Catastrophizing: "If I had this thought, it must mean I’m dangerous."

Black-and-White Thinking: "If I’m not 100% in love, the relationship is doomed."

Emotional Reasoning: "Because I feel uncertain, something must be wrong."

Challenge these with reality-based reframes.

Practical Exercises for Harm OCD & ROCD

1. The Doubt Journal Write down your intrusive thought, followed by:

Evidence supporting it (based on reality, not feelings).

Evidence against it (what you know to be true).

A grounding statement (e.g., “This is a doubt, not a fact.”).

2. The "Reality Check" List When a thought strikes, ask yourself:

"What’s the real evidence here?"

"Am I reacting to what’s happening or what I fear might happen?"

"What would I tell a friend in this situation?"

3. Controlled Exposure to Doubts If you fear the thought "I might harm someone," expose yourself to it in a safe, structured way:

Write the thought repeatedly.

Imagine the thought without engaging in compulsions.

Remind yourself: "Thoughts are not actions."

For ROCD, gently expose yourself to uncertainties about your relationship without seeking reassurance or avoidance.

Why IB-CBT Works

It helps you see OCD doubts for what they are: mental tricks, not truths.

It shifts focus from endlessly analyzing thoughts to recognizing faulty reasoning patterns.

It builds confidence in your ability to live with uncertainty without fear.

💬 Final Reminder: Harm OCD and ROCD target your deepest values—your care for others and your relationships. These thoughts bother you because they go against who you are. Using I-CBT, you can stop giving these doubts power and reclaim your peace of mind. ______ Start With This Workbook Now !

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Free exposure therapy… via 7 hour flight 😅

Exposure Therapy

I fly to visit family in England about 2-3 times a year. I’ve been doing this since I was 3 months old, and it’s never been more than a routine for me. Until the flight I got off this morning, that is.

About an hour into the flight, a woman gets up from two rows ahead of me and asks to get past the flight attendants’ drink cart to get to the bathroom, looking rather pale. They ask if it’s an emergency, and she says yes. I immediately freak out, and try and talk the anxiety out of myself- maybe she just chugged water before we boarded?

About half an hour after that, my tiny bladder forces me to the bathroom too, and it doesn’t smell great. There’s what looks like soup someone spilled on the floor by the bathrooms, and the flight attendants are laying towels over it, sprinkling some deodorising powder, and warning people about it. It’s vomit.

On my way back to my seat, I see the flight attendants bringing the same woman air sickness bags and water, and she’s leaning over a trash bag on her lap, looking miserable.

She ran back and forth to the bathroom the entire flight. I would hear her cough into the bag, the flight attendants offering her blankets and crackers, and sit in my seat for those 7 hellish hours, covering myself in hand sanitiser.

I felt so bad for her! Throwing up on a plane is my worst nightmare. I’m hoping it’s something non-contagious, but there’s nothing I can do. I handled it pretty well, even using the very bathroom she was throwing up in! Granted, I’ve gone through an entire bottle of hand sanitiser. But I’m not panicky, which is a first. ______ A Recovery Workbook

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How to Practice Exposure and Response Prevention (ERP) for Intrusive Thoughts in OCD

Living with OCD can feel like being trapped in a cycle of intrusive thoughts and compulsive behaviors. The thoughts come, they feel overwhelming, and the urge to perform a compulsion to "neutralize" them can feel impossible to resist. But Exposure and Response Prevention (ERP) is a powerful therapy technique that can help you break that cycle.

Here’s how you can start practicing ERP for intrusive thoughts in OCD:

1. Identify Your Intrusive Thoughts

The first step is to recognize the specific intrusive thoughts that trigger your OCD. These thoughts might be about harm, contamination, doubts, or something else entirely. Write them down, no matter how irrational or distressing they feel. Understanding what specific thoughts are causing your anxiety is the key to confronting them.

Example:

"What if I hurt someone without meaning to?"

"What if I forget to lock the door, and something bad happens?"

2. Create a Hierarchy of Triggers

Once you've identified your intrusive thoughts, create a hierarchy of situations from least to most anxiety-inducing. For instance, if your intrusive thought is about harming someone, it might start with imagining the thought happening in your mind, and progress to being in situations where you feel anxiety about losing control.

Here’s an example of what a hierarchy might look like:

Imagining having the thought but not acting on it.

Being in a public place where you're worried about losing control.

Handling sharp objects without giving in to the urge to check or perform a compulsion.

3. Gradual Exposure

Start by confronting the least anxiety-provoking trigger in your hierarchy. For example, if imagining the intrusive thought is less distressing than acting on it, begin with that. Let the intrusive thought come and sit with the discomfort without doing anything to make it go away.

The key is to not perform any compulsions or rituals that might typically follow the thought (like seeking reassurance, checking, or trying to "undo" the thought). The goal is to realize that the thought will pass on its own and that it’s not as harmful as it seems.

4. Resist the Compulsions

ERP is not just about facing your triggers; it's also about resisting the compulsive behaviors you usually engage in to neutralize the thought. This is the most important part. Whether it’s checking, seeking reassurance, or engaging in mental rituals, these compulsions keep the OCD cycle going.

Resist the urge to perform these behaviors, even if it feels uncomfortable. The longer you wait and refrain from engaging in the compulsion, the more you’ll notice the anxiety naturally decreasing over time.

5. Mindfulness and Acceptance

As you face your intrusive thoughts, try to practice mindfulness. Acknowledge the thought and allow yourself to feel the discomfort without judgment. You don't need to act on the thought or try to make it go away. Simply notice the thought, and let it pass.

Example: If you’re thinking, "What if I hurt someone?" acknowledge it and say to yourself, "That’s an OCD thought, not something I truly believe or want to do." Let the thought come and go, without reacting to it.

6. Track Your Progress

Keep a journal of your exposures, how you felt before, during, and after each session. Rate your anxiety from 1 to 10 to see how it fluctuates as you work through your exposures. Over time, you’ll notice that your anxiety decreases and that the intrusive thoughts lose their power over you.

7. Be Kind to Yourself

ERP can be challenging, and progress may be slow at times. It’s important to be compassionate with yourself as you work through your fears. Setbacks are normal, and recovery takes time. Remember, resisting compulsions and sitting with anxiety is the goal—and that in itself is a victory.

ERP is a proven method to help manage intrusive thoughts in OCD. By gradually exposing yourself to your triggers and resisting compulsions, you’re retraining your brain to understand that intrusive thoughts are just thoughts, not facts. It takes time and effort, but with each exposure, you’ll find that the grip OCD has on your life starts to loosen. ____

This workbook will help you get started and apply exposure techniques accurately and easily.

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How to Practice Exposure and Response Prevention (ERP) for Body Dysmorphic Disorder (BDD)

If you're living with Body Dysmorphic Disorder (BDD), you know how overwhelming it can feel to constantly scrutinize your appearance, compare yourself to others, and struggle with intrusive thoughts about flaws that might not even be there. But Exposure and Response Prevention (ERP) can help—it's a form of Cognitive Behavioral Therapy (CBT) specifically designed to break the cycle of negative thinking and compulsive behaviors.

Here’s how you can start practicing ERP for BDD:

1. Identify Your Triggers

The first step is to pinpoint the situations, places, or thoughts that trigger your BDD symptoms. Do you avoid mirrors? Do you spend hours comparing yourself to others on social media? Write down the moments when you feel the most distress about your appearance. This is the foundation of your exposure plan.

2. Create a Hierarchy

Once you've identified your triggers, create a hierarchy of situations from least to most anxiety-provoking. For example:

Looking at your reflection in a shop window.

Spending 10 seconds looking in the mirror without criticizing yourself.

Not checking your appearance in the mirror for an entire day.

Taking photos of yourself and resisting the urge to edit them.

This will help you gradually face your fears in a manageable way.

3. Gradual Exposure

Start with the least anxiety-provoking exposure from your hierarchy. For example, if looking in the mirror for just 10 seconds feels manageable, start there. The key is to stay present and face your fear without engaging in any compulsions (like looking away or trying to adjust your appearance).

At first, it may feel uncomfortable and anxiety-inducing, but stick with it! Your goal is to teach your brain that the feared outcome—like your appearance "looking wrong"—isn't as catastrophic as it seems.

4. Resist the Compulsions

ERP isn’t just about facing the trigger; it’s about resisting the compulsive behavior that follows. This might be checking your appearance in the mirror repeatedly, asking others for reassurance, or avoiding social situations because of self-image concerns. Each time you resist a compulsion, you’re helping retrain your brain to not give in to those obsessive thoughts. This takes practice, so start small and work your way up.

5. Practice Mindfulness

During exposure exercises, focus on the present moment. Notice any discomfort, but don’t judge it. Let the feelings come and go without reacting to them. You’ll likely feel the urge to either flee from the situation or engage in compulsive behavior, but remind yourself: the feelings won’t last forever, and by not reacting, you’re showing your brain that there’s no need to fear the trigger.

6. Track Your Progress

Keep a journal of your exposures and how you felt before, during, and after. Rate your anxiety on a scale of 1-10, so you can see your progress over time. With repeated exposure, you’ll notice that your anxiety decreases as your brain learns that there’s no real danger in facing the discomfort.

7. Be Compassionate with Yourself

ERP can be tough, and it’s okay to have setbacks. Be kind to yourself and take things at your own pace. Recovery is a journey, not a race. Celebrate small victories, like resisting a compulsion, and remember that progress, no matter how small, is still progress.

Final Thoughts: ERP for BDD isn't easy, but it’s one of the most effective ways to break free from the cycle of distorted thinking and compulsive behaviors. You Can Start your Recovery Journey With This Workbook 💙

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Why Inference-Based CBT (ICBT) Could Be the Best OCD Treatment You’ve Never Tried 💡✨

Let’s talk about OCD for a moment. It’s not just about compulsions like checking the locks or washing your hands—it’s about the doubts that fuel those compulsions. Doubts that feel so real, they trap you in an endless cycle of “what-ifs.” That’s where Inference-Based Cognitive Behavioral Therapy (ICBT) comes in.

ICBT isn’t as widely known as traditional ERP (Exposure and Response Prevention), but for many people, it’s a total game-changer. Here’s why it might be exactly what you need:

1. It Goes Straight to the Root of OCD 🧠

OCD isn’t about the situation you’re obsessing over (like germs or moral scruples); it’s about how OCD tricks you into believing those fears are real.

ICBT helps you recognize when OCD has hijacked your thinking.

It teaches you to identify the moment of doubt—that split second when OCD plants its seed—and stop it in its tracks.

Instead of spending hours analyzing “what if” scenarios, ICBT empowers you to trust your reality and dismiss OCD’s lies.

2. No More Anxiety Olympics 🌈

ERP often involves intentionally triggering your fears and sitting with the anxiety until it fades. While this works for some, it can feel terrifying or overwhelming for others.

With ICBT, you don’t need to dive into anxiety-provoking exposures.

Instead, you learn to see OCD doubts as irrelevant and unworthy of your attention.

It’s not about proving OCD wrong—it’s about realizing it was never valid in the first place.

3. It’s Practical and Empowering 💪

ICBT shifts the focus from managing OCD to dismantling it.

You’ll learn how to recognize OCD’s false logic and stop engaging with it.

It’s about rebuilding trust in your ability to interpret reality without needing reassurance or compulsions.

ICBT gives you control back, helping you feel more confident and hopeful every step of the way.

4. It’s Universal Across OCD Themes 🌍

No matter what your OCD theme is—contamination, harm, existential doubts, or relationship OCD—ICBT applies to all of them. That’s because it addresses the structure of OCD, not just the specific content of your obsessions.

5. It Feels Hopeful and Compassionate 🕊️

ICBT doesn’t view OCD as something you’ll have to “manage” forever. Instead, it shows you how OCD thrives on faulty reasoning, and it teaches you how to break free from that loop. It’s not about fighting OCD tooth and nail; it’s about learning to ignore the doubts it throws at you.

Why ICBT Might Be Right for You

If you’ve struggled with traditional treatments or find the anxiety of ERP overwhelming, ICBT offers a gentler, more empowering path. It’s structured, effective, and builds your confidence in trusting your own logic.

Want to learn more? Dive into The ICBT for OCD Workbook 🌟

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When RSD Feels Like Too Much 💔🌱

Some days, it feels like rejection is everywhere. A comment, a glance, a text left on "read"—it’s like my brain runs wild, turning tiny moments into proof that I’m unworthy, unlovable, and unwanted. It’s exhausting.

I replay every interaction in my head, wondering where I went wrong, why I feel like I’m always “too much” or “not enough” for the people around me. And the worst part? I know it’s my mind playing tricks on me. I know I’m spiraling. But knowing doesn’t stop the tidal wave of shame that follows.

It’s hard to explain this to people who don’t experience it. They say, “Don’t take it personally,” or “You’re overthinking it,” and I wish I could just flip a switch and move on. But it’s not that simple.

Some days, I want to hide from the world. But here’s the thing: I’ve hidden before, and it doesn’t heal anything. Avoiding the fear only makes it grow.

Holding on to Hope 🌟💛

Even on my hardest days, I remind myself:

Feelings aren’t facts: Just because I feel rejected doesn’t mean I am.

Progress isn’t linear: Healing isn’t about never struggling again; it’s about learning to struggle better.

I am more than my pain: This sensitivity, this big heart of mine—it’s not a flaw. It’s part of what makes me kind, empathetic, and deeply human.

I’m learning to sit with discomfort, to remind myself that rejection isn’t the end of the world, even when it feels that way. I’m learning to treat myself the way I’d treat a friend—with patience, compassion, and encouragement.

Remember ou are not defined by the moments that hurt💖

__________ The RSD Workbook for Those Interested

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How Self-ERP and CBT Can Help 🌟💙

Living with ADHD often comes with unique challenges, but for many, Rejection Sensitivity Dysphoria (RSD) is one of the hardest. If you feel deeply hurt, ashamed, or overwhelmed by perceived rejection or criticism—so much so that it can impact your relationships, self-esteem, and mental health—you’re not alone. The good news? Exposure and Response Prevention (ERP) and Cognitive Behavioral Therapy (CBT) can be powerful tools to help you manage RSD and build resilience.

💭 What is RSD?

RSD is an intense emotional reaction to real or perceived rejection, criticism, or failure. It’s not just "taking things personally"; it’s feeling:

Crushed by minor feedback or imagined disapproval.

Triggered into fight, flight, or freeze modes (e.g., defensiveness, withdrawal, or people-pleasing).

Overwhelmed with shame, sadness, or anger that feels disproportionate to the situation.

With ADHD, the brain’s emotional regulation system is already sensitive, which amplifies the impact of rejection or criticism.

✨ How ERP and CBT Help with RSD

1. ERP (Exposure and Response Prevention)

Goal: Gradually face situations where rejection or criticism feels likely, without engaging in avoidance or overreaction.

How it helps:

Reduces the immediate, overwhelming fear of rejection over time.

Builds emotional tolerance and resilience to criticism or feedback.

Breaks the cycle of avoiding challenging situations or overcompensating to gain approval.

2. CBT (Cognitive Behavioral Therapy)

Goal: Identify and change distorted thinking patterns that fuel the emotional intensity of RSD.

How it helps:

Challenges beliefs like “I’m not good enough” or “Everyone hates me.”

Encourages self-compassion and reframing rejection as a momentary event, not a reflection of your worth.

Teaches tools for managing emotional overwhelm and self-soothing in the moment.

🌟 How to Practice Self-ERP and CBT for RSD

Step 1: Recognize Your Triggers

What situations make you feel most vulnerable to rejection?

Examples: Getting feedback at work, disagreements with friends, or posting something on social media.

Write them down and rate the intensity of your fear for each one.

Step 2: Face Your Fears Gradually (ERP)

Start small with situations that feel less threatening.

Example: Share an idea in a meeting or express a boundary with a close friend.

Resist the urge to overexplain, apologize excessively, or withdraw entirely.

Allow yourself to feel the discomfort without reacting impulsively.

Step 3: Challenge Your Thoughts (CBT)

When rejection feels catastrophic, ask yourself:

“What evidence do I have that I’m being rejected?”

“What’s a kinder interpretation of this situation?”

“Even if rejection happens, how can I handle it constructively?”

Replace negative self-talk with affirmations: “Rejection doesn’t define me. I am still worthy and valuable.”

Step 4: Practice Emotional Regulation

Use grounding techniques (e.g., deep breathing, mindfulness) to calm your nervous system during triggering moments.

Journaling can help you process feelings of rejection in a healthier way.

Step 5: Build a Rejection “Safety Net”

Surround yourself with supportive people who value you unconditionally.

Remind yourself that criticism or rejection often says more about the other person’s perspective than your worth.

💡 Healing Takes Time

RSD may never disappear entirely, but with practice, it can lose its grip. By using ERP to face rejection fears and CBT to challenge self-defeating thoughts, you can reduce the intensity of RSD episodes and learn to navigate life’s ups and downs with greater confidence and grace.

You are not your rejections. You are so much more—creative, capable, and resilient. 🌱

Highly Recommend this Workbook for Overcoming RSD-ADHD 🚀

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🌟 How to Practice Self-ERP and CBT for SPD

Step 1: Identify Your Comfort Zone

Reflect on where you feel safe versus where discomfort arises (e.g., casual conversations, being part of a group, or discussing feelings).

Write down situations that push you outside your comfort zone, ranking them by difficulty.

Step 2: Gradual Exposures (ERP)

Begin with a small step.

Example: Make eye contact or share a brief comment with a coworker instead of avoiding interaction entirely.

Focus on staying present without withdrawing emotionally.

Celebrate your effort, regardless of how the interaction goes.

Step 3: Challenge Negative Beliefs (CBT)

When thoughts like “I’m not good at relationships” or “I don’t care about people” arise, ask:

“Is this always true?”

“What evidence supports a different perspective?”

“What’s the worst that could happen if I tried?”

Replace self-critical thoughts with more balanced ones: “I can learn and set boundaries that protect my needs.”

Step 4: Build Emotional Awareness

Practice identifying and naming your emotions. Journaling or mindfulness exercises can help.

Experiment with sharing a small feeling (e.g., “I enjoyed the book you recommended”) in safe situations.

Step 5: Respect Your Limits

Healing doesn’t mean forcing yourself into constant social interactions.

Strike a balance between challenging avoidance and honoring your need for solitude.

💡 The Path Forward

With patience and self-compassion, SPD doesn’t have to limit your potential for connection, growth, or fulfillment. Self-guided ERP and CBT allow you to step into the world at your pace, challenging the discomfort of interaction while respecting your preferences.

Over time, you might find that relationships—even small ones—can enrich your inner world, offering you a sense of support and understanding without compromising your independence. 🌱💛

Highly Recommend This Recovery Workbook 🌟

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🌟 How to Practice Self-ERP and CBT for AVPD

Step 1: Identify Your Triggers

What situations do you avoid (e.g., speaking in groups, meeting new people)?

Write them down and rank them by how much anxiety they cause.

Step 2: Start with Small Exposures (ERP)

Pick a low-anxiety trigger and plan to expose yourself to it.

Example: Say hello to a coworker instead of avoiding eye contact.

Resist the urge to “escape” or self-criticize during the exposure.

Celebrate the effort, not the outcome.

Step 3: Challenge Your Thoughts (CBT)

When avoidance or anxiety strikes, ask yourself:

“What’s the evidence that my fear will come true?”

“What’s a more realistic way to view this situation?”

Replace critical self-talk with affirming statements: “I am learning and growing. Perfection isn’t required.”

Step 4: Track Your Progress

Keep a journal of your exposures and thought challenges.

Reflect on your wins, no matter how small.

Step 5: Practice Self-Compassion

Healing takes time, and setbacks are part of the process.

Treat yourself with kindness, as you would a close friend.

💡 The Path to Healing

While AVPD might make the world feel like a scary, judgmental place, it doesn’t define your future. Self-guided ERP and CBT give you the tools to rebuild your relationship with yourself and others, step by step. Over time, those walls of avoidance can come down, revealing a life where connection feels possible—and safe. 🌱💛

Start Your Recovery Plan Now 🐾

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An ERP Journey 💡

Body Dysmorphic Disorder can feel like a relentless loop of self-criticism, mirror-checking, and avoidance. The thoughts are loud, convincing, and exhausting. But they’re not the truth—they’re a trick your mind plays on you. ERP (Exposure and Response Prevention) can help you break free.

How ERP Helps with BDD:

Expose Yourself to Triggers: Pick something you usually avoid—like a specific mirror, a photo, or even going out without the "perfect" look. Face it, even when it feels unbearable."I don’t need to check my reflection. I’m going to sit with the discomfort instead."

Resist Compulsions: That urge to fix, compare, or ask for reassurance? Let it pass. Refusing to engage teaches your brain that your value isn’t tied to what you see or how you feel."I want to ask if I look okay, but I’ll sit with the urge instead. My worth isn’t defined by someone else’s opinion."

Focus on Life Beyond BDD: Each time you resist a compulsion, you’re reclaiming the energy BDD has stolen. Slowly, you’ll find room for joy, connection, and self-acceptance.

A Gentle Reminder:

BDD is a liar. The flaws you see aren’t real—they’re a distortion.

It’s okay to feel scared and vulnerable. Healing happens in the discomfort.

You are not alone in this. So many others are walking this path with you.

Highly Recommend This Workbook

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Facing Intrusive Thoughts: An ERP Journey 🌟

Intrusive thoughts can feel overwhelming—like an unwelcome guest in your mind, stealing your peace and leaving chaos behind. But here’s the truth: they’re just thoughts. They don’t define you, your values, or who you are.

That’s where ERP (Exposure and Response Prevention) comes in. ERP is a type of therapy designed to help you face those intrusive thoughts head-on, without giving in to the compulsions or behaviors that fuel them. It’s not easy, but it’s life-changing.

How ERP Works:

Face the Thought: Sit with the discomfort. Instead of running from the thought or trying to "fix" it, let it be there."What if I’m a bad person?" Okay, thought, I see you. I don’t need to argue with you today.

Resist the Compulsion: That urge to seek reassurance, check, or avoid? Let it go. Watch it pass like a wave, even when it feels impossible."I feel like I need to google this, but I know that’s my OCD talking. I can sit with this feeling instead."

Repeat: Over and over. The more you practice, the more your brain learns that the thoughts lose their power when you don’t react.

A Reminder for the Tough Days:

Intrusive thoughts are NOT a reflection of your character.

Facing them doesn’t mean agreeing with them—it means reclaiming your life.

Progress isn’t linear, and that’s okay. Every time you sit with discomfort, you’re building resilience.

You Can Start with This Workbook . 🌼

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🌟 ADHD Adventures: A Day in the Life 🌟

Ever wake up with a plan so grand that even the Avengers would be like, “Whoa, chill”? 🤔💥

Morning: Step 1: Get out of bed. Step 2: Make coffee. Step… wait, what was step 2 again? 🤷‍♀️

Three hours later, I’m suddenly deep into a rabbit hole about why cats purr. Did you know it’s actually good for healing? Perfect! I’ll heal my procrastination skills next!

Midday: “Okay, time to be productive!” I tell myself as I open my laptop… only to find 57 tabs open about the best ways to organize your closet and three online quizzes to find out which potato I am. 🥔 Spoiler: I’m a French fry.

Afternoon Snack: Ah, the elusive snack battle. Do I want a healthy choice… or the entire bag of chips? The bag of chips wins. Every. Single. Time. 😅

Evening: My to-do list? More like a to-don't list at this point. I planned to clean, but instead, I made a new playlist titled “Songs to Clean To While I Totally Don’t Clean.” 🎶✨

But hey, each day is an adventure! Who needs a straight line when you can zigzag through life like a caffeinated squirrel on a treasure hunt? 🐿️💨

So here’s to us, the champions of distraction, the masters of multi-tasking (even if it’s just multi-tabbing). May our coffee be strong and our focus… well, eventually maybe focus. ________ Some ADHD Must_have tools !

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Sometimes, it feels like everything is just building up, and I’m drowning in it. The smallest things that shouldn’t even matter seem to knock me down. I just want to get through one day without feeling like I’m losing the plot. It's like everything is too loud in my head, all the time. The constant pressure, the feeling of never quite being good enough, of trying so hard but never really getting there. And then, when you finally think you've made a little progress, something happens that just takes it all away.

Why is it that the world seems to operate in a way that ignores your struggles until you can’t handle it anymore? And if you try to talk about it, you’re just met with advice that sounds so hollow. Like, "just take it easy"—as if that’s the magic fix. If it were that simple, I wouldn't be here feeling like I am.

Is it too much to ask for just one day where I don’t feel this weight hanging over me? Just a little bit of peace without the constant second-guessing, the emotional exhaustion, the fear that I’m somehow never going to be good enough. I know I’m doing my best, but it never feels like enough. I just want to breathe without feeling like I’m doing everything wrong. _______ If you really want to work on yourself in order to get rid of the sensitivity of rejection, I highly recommend this workbook.

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🌟 The Savior Complex: When Helping Crosses the Line 🌟

Let’s talk about something many of us can relate to: the savior complex. It’s the instinct to swoop in, fix someone’s problems, and “save” them—whether they’ve asked for it or not. While helping others is a beautiful thing, there’s a fine line between support and overstepping.

What is the Savior Complex?

The savior complex isn’t about being kind—it’s about feeling a need to fix or rescue others. It can show up in relationships, friendships, or even at work. Here are some signs:

🌱 You feel responsible for someone else’s happiness or success.

🌱 You prioritize fixing others over taking care of yourself.

🌱 You feel validated or worthy when you “save the day.”

🌱 You struggle to let people solve their own problems.

Why It Happens

The savior complex often comes from a good place, like:

💛 Wanting to ease others’ pain because you care deeply.

💛 Finding purpose in being needed or helpful.

💛 Avoiding your own struggles by focusing on someone else’s.

But here’s the thing: over time, trying to “save” people can create unhealthy dynamics. It can:

Leave others feeling dependent or powerless.

Drain your energy and lead to burnout.

Prevent real, mutual connection based on equality.

What Healthy Support Looks Like

You can still support and uplift others without falling into the savior complex. Here’s how:

Listen without fixing: Sometimes, people just need a compassionate ear—not solutions.

Ask instead of assuming: “How can I support you?” respects their autonomy.

Set boundaries: You’re not responsible for someone else’s choices or outcomes.

Focus on empowerment: Encourage others to find their own strength and solutions.

A Simple Reminder

Being a helper doesn’t mean being a savior. True connection comes from meeting people where they are—not carrying them where you think they should be. 💛

_____ Overcome Your Saviorism Now !

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"Trichotillomania isn’t just pulling hair—it’s a complex response to stress, emotion, or even boredom. Healing starts with compassion and small steps toward understanding the patterns behind the urge." ______ The Trichotillomania Workbook !