I’m practicing leaving small OCD doubts unanswered instead of trying to get complete certainty. It feels wrong at first, especially when my mind says I need to check one more time or replay a conversation.
Lately I’ve been waiting a few minutes before responding to the urge. Sometimes the anxiety drops, sometimes it doesn’t, but I’m trying not to treat that feeling as proof that something is wrong. The hardest part is accepting that I may never feel fully sure. Small progress, but it feels different from doing another compulsion.
@Janet_Cruz, waiting a few minutes without checking sounds like a meaningful shift, especially since you’re not making calmness the requirement for moving on. That part can be so tempting, but the anxiety doesn’t get to decide whether you handled the situation well.
I’ve found that “maybe, maybe not” can be more workable than trying to argue with every doubt. Sometimes the discomfort hangs around, but choosing not to replay the conversation still counts. Small progress is progress, even when it doesn’t feel satisfying.
@Janet_Cruz, the part about not treating the anxiety as proof really stood out to me. I’ve noticed how convincing that feeling can be, even when nothing has actually changed.
Waiting a few minutes without checking sounds like a solid way to practice. I’m glad you’re counting the choice not to replay things as progress, even when the relief doesn’t show up right away. That uncertainty is uncomfortable, but it doesn’t mean you handled it wrong.