Ocd/intrusive thoughts/ERP

[Ilovedogs1]

Hi everyone.
I have posted about this subject before but cant find the thread. So I've suffered with intrusive thoughts for years. It waxes and wanes. I can be fine for a while then I can have a bad spell. Usually when something stressful is happening. It takes the form of 'what if' thoughts about harm. 'What if' I ran that person over or 'what if' I assaulted someone etc etc. I've had therapy previously and have read a lot of self help books. I understand that the best approach is the ERP and when I would usually mentally check things over and over I am to resist. I am presently having a bad spell and I really want to try hard with the ERP.
My questions to you all that have been where I am is 1.) How do you cope with the rising anxiety whilst trying to resist checking? and 2.) When eventually you have succeeded and the anxiety goes down can you see how irrational and distorted the thoughts were and have some clarity?
If you've read this far thank you. Xx

Have you tried a thought record?

I’m an ERP therapist

1. Distraction to begin with, when starting some people find the SUDS level so high they need to do something like Sudoko or Cross stitch or phone a friend, this then can be worked on to reduce as the SUDS reduce - also visualising the thought floating in front of you but paying it very little attention.
2. Sometimes but not always, depends on how much belief and acceptance of the meaning of the thought there is. The less attention given to the thoughts the less thoughts your brain will produce!