👉🏼 Here is a GIFT for you. A PDF: The Top 10 Things to Know to Practice ERP for OCD, Phobias & Anxiety: www.paigepradko.com/erp DO YOU NEED MORE HELP WITH OCD & ERP? 👉🏼 If you are tired of your OCD and need help treating it with ERP so that you can feel better, I can help you. Find out more about my course for OCD here: paigepradko.com/ocd. 👉🏼 Here is a link to a FREE SELF ASSESSMENT for OCD: www.paigepradko.com/ocdquiz
Thank you! I've been studying this information carefully since I am also acting as a therapist here😊 Your generous sharing of information is a light at the end of our tunnel. I'm sure many other individuals and families would agree!
you are actually doing great thing.... not only for your country but for whole humanity where there is no doctors available and no support system....u r not less than angel for us
I did flooding exposures couple of times ranging from 1-3hours. Now I can drive again, go to the store, run some errands. I couldn't concentrate well last time but my anxiety was already manageable. To be honest the first flooding exposure was hell, giving birth to a baby was way easier than this thing. But next time my symptoms went down like 17% and start getting manageable. I set a mindset that no matter what happens I'm gonna finish what I have planned. It will not kill me. I will not let agoraphobia and anxiety ruin my life period. Thank you for your videos you are saving lives!!
0:00 Introduction 0:33 Her male client 1:25 Why exposure therapy failed? 2:30 What happens during exposure 3:51 Elevator example 4:56 10 key points on making exposure last long 6:12 #1 violate what you expect 7:01 #2 Multiple contexts 8:04 #3 Scheduling exposures 9:05 #4 CBT therapy hurts ERP 10:13 #5 Vary the stimulus 11:23 #6 Label our emotions 11:57 #7 Have an occasional bad experience 12:53 #8 Wean off safe behaviours 13:43 #9 Introduce a phobic stimulus 14:28 #10 Verbalize & review
Paige, I just came across your videos. I am a licensed marriage and family therapist who has started to learn about ERP. I am very excited and working with a client now who is open to us doing it together. I already have some training but these videos are so very helpful!! Thank you for sharing with the world and for others that may now be able to have a therapist available for them! Thanks so much!🎉
@@karlal1943 thanks so much for your comment. You are indeed doing a wonderful job by learning new skills to help your clients. If you need more help, I have several playlists on my youtube channel with ERP treatment for OCD, agoraphobia and panic…that may help you further. Please feel free to contact me at paigepradko.com if I can be of help.
I got a lot out of this video. The information you're sharing is tremendously valuable. I'm not able to get a therapist, there are none who specialize in my condition and I prefer doing it alone. I thought I was chickening out and not getting scared enough during my exposure. Turns out I was right. I've changed the way I do exposure since watching your videos. Now I no longer go on exposures where I'm already comfortable. I always go out the driveway and turn right to where I'm afraid. Today I did an exposure farther from home than any of recent videos show. I felt great when it was over. I'm going to start doing the things you discussed today. Although it's really hard I'm very pleased with my progress so far and hopeful for further healing.
Congratulations on continuing to challenge yourself. Exposures really are about facing our worst fears and training our brains that we are okay. Unfortunately, there are not a lot of therapists that have experience and knowledge of how to do exposure therapy. If you do not have access to an experienced therapist, you can do this on your own. Every exposure adds to your recovery, even the ones that do not go so well. Thank you so much for your comments.
She is giving us so much of value and education, and that too she is it on a pro bono basis, for which therapists charge thousands of dollars, thank you mam for being a Samaritan.
Hi Dr. Paige! I wanted you to know that your advice was life-changing for my son. Yes, he still struggles with anxiety and possibly always will, but he has dramatically improved his ability to cope with it. He is leaving for college in 2 weeks, and I'm confident that he will succeed. This was a kid that 2 years ago was wearing 2 hoodies, 2 pairs of pants, gloves and a mask-just to get through his day. He was typing with his feet, for heavens sake. But with patience and ERT he is walking around the house this summer with no shirt and shorts. Comfortable! Thank you for your advice! We are eternally grateful ❤
Hi Angel. What wonderful news about your son’s road to recovery. Thank you so much for sharing your son’s story as his story will inspire and motivate others. I am so thankful that he is able to go to school and live his life. If he needs more support during college, I would advise him to reach out to a therapist that specializes in OCD, and I have an online course that can help him continue his progress if he is interested. Here is the link: www.paigepradko.com/ocd. Wishing you both the very best as you both enter this new stage of life.🙏❤️❤️❤️
Paige, I have been suffering with depression and anxiety for more than 8 years over a distressing financial loss. All of this started with a panic attack. I have seen numerous psychiatrists and therapists over the years. For the past few years I felt that exposure therapy was and is the right treatment for me, however I could not find any mental health care workers who have experience with this technique. I have read numerous books. I started with Edna Foa and I thinks she knows this area well. You have added several tips in this video that I will add to my exposure techniques. I am very grateful. Thanks. I want to add one additional though and get your opinion. Three months ago I eliminated all artificial sweeteners from my diet. I have read that these products can interfere with serotonin and brain function. Over the last 3 months I have noticed a marked improvement in my mood and an elimination of negative thoughts. I actually think this action has been a BIG help. Again, thanks for everything.
Thank you so much for your comments. I love Edna Foa and have several of her books that she coauthored. And yes, the research is strong about artificial sweeteners. I planned to do a video in the future about gut health and how that impacts our mental health since over 90% of our serotonin is produced in our gut. Eliminating foods like artificial sweeteners and soy sauce and other foods, along with taking prebiotics and probiotics can make a huge difference in improving our mood. Thank you so much for such an informative comment. So glad you are doing better. 😊
Thank you Paige! My son and I have travelled this OCD road too long, and we are getting off of it! Our new motto is the old phrase "Today is the first day of the rest of your life" and I'm beyond grateful to have found your videos to guide us and give us hope❤️
Hi Angel. I love your inspirational phrase. Glad that you and your son are working on OCD together. Here is a playlist that may help you. ruclips.net/p/PL1lUhuKpYUYqeYEMpq99fWkjLMxFR4ySU.
I would recommend that a therapist have training in ACT Therapy which is considered a 3rd wave of CBT. Russ Harris offers training on his website. I would also recommend training in Motivational Interviewing. Then, it all depends on what the therapist would like to specialize in. If they were interested in couple’s therapy, I recommend Gottman’s training. If they were interested in treating people with OCD, I recommend learning ERP through the Behavior Therapy Training Institute through the IOCDF.org. I have also had therapists take my OCD course to learn how to treat their clients with OCD. There are so many types of therapy like DBT, Somatic Therapy, EMDR, the list is endless. It really depends on what population a therapist would like to work with and support. I like ACT and Motivational Interviewing because it can be used across the board.
thank you so much for making these videos Paige! i’ve been dealing with agoraphobia for a few months now and i’ve decided to fight it, i don’t have the possibility of going to therapy so these videos are extremely helpful and necessary. truly wish you the best in life, peace 🤍
I am so glad you found my channel and that the videos are helping. I will have more help in the future for agoraphobia and panic disorder. I hope to encourage you to keep working at the exposures. It takes time, patience and determination. You are not alone. I hope you find support here 🙏❤️
Thankyou so much for posting such great material. I have checking OCD and intrusive thoughts and I just burst into tears watching some of your videos because I suddenly didn't feel quite as alone whilst watching your videos. I've had a really tough year and I appreciate all of your help.
I am so sorry, Joe. This is a tough year, but, especially for someone that suffers from OCD. I am glad my videos can help. I am not sure if you watched my latest video on intrusive thoughts...maybe you have. But, I really love the I AM technique. ruclips.net/video/c-HKZNh88dQ/видео.html
Your content is wonderful. My only observation is that the background music can be very distracting and for people with anxiety this type of music can increase the level of anxiety when trying to focus on your message. I sent this video to two friends and that was their feedback. Thank you!
@paige Thanks for the great video . I am not claer on these challenges I face 1. What will happen when you get panic attack after going to grocery shopping. Very much possible for the PPL with contamination fears 2. Doing Exposure before bed can cause Anxiety might hamper your sleep and catastrophic 3. What about the fears which do not suite Exposures , like Automatic General Negative thought which includes self efficacy related and for Pure O 4. You say do not do any CBT technique . But you mention again Relabel your thoughts 5. What about anxiety and distress caused by exposure and effecting our work or study which inturn have catastrophic fears 6. What about associated disorders like Depression and feeling negative
Paige, I've suffered from panic attacks for 36 yrs now, ever since I was a teenager. I only have them when I travel. I have not been outside of my county for several yrs. avoidance has been the thing for me so I can cope. I totally agree with what you're saying but you make it sound so easy. Just go have an exposure.... basically what your saying is go have a panic attack. That's so difficult for me. I honestly believe this will work! I believe flooding will work! In theory it's genius! However , I'm really struggling on making myself have a panic attack... I really think my biggest problem is fear of the panic attacks. With that being said , can you give me advice or tips on making myself have these voluntary exposures?? Thank you so much for any help you can give me! Love your videos!!
You might want to try interoceptive exposure first. Try hyperventilating or raising your heart rate to simulate a panic attack. She has a video on interoceptive exposure you should check it out
I know exactly what you mean. I also have had panic attacks and agoraphobia for 30+ years and letting myself have a panic attack has been excruciating in the past. I think that the gradual approach is the way to go for people like us. Also I have started to repeat to myself that "I can stand the panic sensations. I can stand the rapid heart beat. I can stand feeling dizzy or faint. Most of all, I can stand that horrible pang of panic". So now I just imagine myself grinning and bearing it, holding on to a wall or something, just going through it. I actually swear alot in my mind.🤣
Thank you so soo much Paige!! Really important and new content. I appreciate you efforts and Love that you're trying to help people with your research. I have noted them all. Thanks again 🤗♥️
Wow just found you and am definitely a new subscriber. Your information is concise and you are so well spoken. Thank you for helping! I have a suggestion for a video, a topic I dont see covered in any really helpful way : agoraphobia and panic while driving. Not fear of driving itself, but the trapped feeling, especially on the highway. This is very common in people with anxiety like myself and has a unique set of challenges for exposure. Would love to see your thoughts on that
Hi Lital. That’s a great suggestion for a video. I am currently developing an online therapy course for people with agoraphobia, but thinking of making the driving piece a separate course.
Thank you. Exposure therapy is complicated and we have to apply all that we have learned through research to make the exposures as effective as possible. 😊
I’m so glad it was helpful. I’m so sorry that you have been dealing with this for 30 years. I have a new program with support included that can help you with panic and agoraphobia. www.paigepradko.com/agoraphobia
This is super helpful. Thank you. Im doing exposure therapy by myself for agoraphobia and learning along the way. I have great and bad days, ups and downs with exposure. Its very much a rollercoaster. But I didn't know about the "taking breaks and repeating a session" (I was doing long, singular sessions) so I will be trying this tomorrow!
@@lixter13 , good for you…it sounds like you are working hard. If you ever need help, I have a program for people with agoraphobia and a support group where I personally answer questions and give support at paigepradko.com. Keep up the good work!
That's why my anxiety keep on coming back, and I do relaxing, specially if going to deference places or location because Thanks doc, very important information.😅
My son faints at the sight or even talk of injury or medical traumas, we are looking into exposure therapy. We'll keep these points in mind during the process, thank you for the info!
I am so sorry that your son is suffering from this condition. Yes, he will need exposure and response prevention treatment, ERP. I specialize in treating people with different forms of health anxiety. I had received so many inquiries for help that I decided to record my treatment methods. This course could be very helpful for your son and it covers several types of exposures that he will need to incorporate into his treatment. You can find out more here: www.paigepradko.com/healthanxiety
Thank you so much. This is so very helpful. I think I will rewatch this every week to reset my goals for my exposure therapy. It feels so exhausting and endless some days but I also know I will beat this eventually.
That was fantastic. I am achieving some great success with exposure therapy however I see now that it is really only in one context. Now I need to mix it up. Thanks so much I’m sure this is live changing
Paige, I'd just like to echo the compliments you are receiving on your videos - they really are fantastic. You're doing a great job at delivering your knowledge and advice in a jargon and waffle free, manner which is both easy to understand and engaging (and encouraging!). Thank you :)
@@PaigePradkoTherapy No way madam, does that overwhelm us in anyway, actually we need to be thankful to you for providing us with such wonderful indepth information .. And thereby help us make our recovery complete & comprehensive.. Today the Covid Positive cases in our state alone is 40,000 with 550 deaths.. One good thing is that its raining from the last 3 days and our state has cooled down from the summer heat
I am wondering if vaccinations are still being made available to people in your area? It seems that we are finally turning things around in my area since the majority of people were vaccinated. Stay safe, Arjun. It will get better soon.
I did it and didnt know that its a therapy i was just done with panic attacks and they went awy in 5 days cuz yhey were so intense i had 2 or three and one during sleep just because i decided to expose myself as i started fearing going out and having pani attacks and dying outside my house but here i am its worth it if smne gave me this advice to become free i will do it even tho it scary but its harmless i would rather have 100 panic attack a day and be free for the rest of my life than waiting for a one to come
I totally messed up this morning, my first morning of exposure therapy. I have a huge fear of traffic jams. I dropped my kids off at school, had a plan to carry on down a busy street and go home that way. Well I chickened out , did a U turn and came upon the biggest traffic jam EVER on a street that never has traffic😂 i can laugh about it now but it was awful😂😂 Exposure therapy is so hard!
Thanks for you videos. I was diagnosed with Pure o two years ago, I’m 52. I was doing good after some therapy, but stopped because I was doing good, but then all of a sudden I had an intrusive thought that took me in a downward spiral. Reading Stopping the noise in your head and watching your videos has been helpful. I’m trying to get in with my therapist, so your videos have been a tremendous blessing. With pure o when you use strategic erp should you just think about the thought and not say anything to yourself to calm yourself down, so the amygdala gets fired up?
Yes, with an intrusive thought, we can have the thought on purpose by saying the thought, a word, imagine an image, listen to a recording...anyway to bring the thought to mind several times a day. Then, float over the anxiety and do nothing to calm yourself. It gets easier as you go.
Beautiful video..such detailed explanation and analysis, such wonderful specific information .. in depth knowledge to heal and completely eliminate eradicate OCD & ANXIETY ..THANK YOU ..
@@PaigePradkoTherapy You know what madam .. I am re watching it again .. It's So Good effective ..such wonderful finely crafted intricate tips ..to take our healing to the next stage ..
Thank you.....a question: on number one....violate what you expect: this isn't something we control, right, it's simply a favorable outcome when our exposure experience violates what we expect? Are you saying to just notice when this happens? Thanks for the examples; they are helpful in each instance!
Hi Jack. Yes. We want to create exposures where we test out our fears. If we expect something bad will happen when we do certain exposures, we want to prove ourselves wrong. If you think you cannot handle or tolerate a certain situation, and then you did tolerate it, you violated what you expected. I think of those exposures like little experiments where we prove our fears or expectations wrong.
Exposure therapy works, but you have to be willing to withstand discomfort during it. Reminding ourselves that the uncomfortable sensations are not dangerous helps. It seems like we are in danger because of the distress, but we are not. There is nothing around us to endanger us. The anxiety sensations are an illusion due to a misfire of the amygdala, whose job is to protect us from danger. Misfires are common for everybody, but we, highly sensitive people, feel sensations more intensively. Please do try exposure therapy. It works fast. Follow Ms. PRADKO's videos. They are helping me more than anything I 've tried before. Keep on trying! We actually can have a "better life"!
Thank you so much for putting up all your videos. I am so glad I found you, I continue to learn so many new things that are extremely helpful and motivating. Your videos are like the crucial missing puzzle pieces in my learning!
Hello! I just want to thank you from the bottom of my heart for your genuine interest in the well being of anxiety sufferers. You have such a calm and soothing voice as well. May I please ask you something: Can you please give us your view on the new views regarding ERP. For example, Dr. Micheal Greenberg has quite a different view on ERP than the traditional ERP we are all aware of. It's a bit confusing and his articles are very interesting. I am really looking forward to videos in which you address ERP and Rumination through Dr. Greenberg's perspective. Thank you so much Paige for also keeping up with the latest research. It means so much to us anxiety and OCD sufferers. 😃😊❤️
I love that you asked about Dr. Greenberg. I did make a video talking about his writings and perspective. I like his ideas, but also know that some people have a difficult time doing what he suggests. I have a similar technique, but, I add a mindfulness step in my I. A.M. technique. I am all about what works and realize that what works on one person may not always work on someone else. I will leave you the link to both videos. Let me know what you think after watching both. ruclips.net/video/BNK3sthrcyQ/видео.html ruclips.net/video/c-HKZNh88dQ/видео.html
doc, Exposed therapy is very very effective, I already applied it to me and it makes me feel in control on my self.. I learned that after accepting this anxiety welcome it.. It cool down my worries.. And my Brian telling me I'm ok.. It really work for me doc.. Thanks again on this video doc..
It'd be extremely helpful if you could make a video about ERP for pure O (which I am having!). Since the triggers and compulsions are present but in disguise, it is pretty challenging to make ERP effective for that case. For instance, I have made a few sentences that by reading them I help myself becoming anxious, but after a few times repeating them, they are not triggers any more for me, although OCD is still there!
I agree, that is a video that I would love to make. I am looking for a new person to do my graphics and then your suggestion would be on my list. But, I agree that this can be tricky to create effective ERP exposures for pure O. Thank you for your suggestion. 😊
Thank you so much for your passion and wanting to help those with agoraphobia. I have a question regarding exposure therapies. How does one start with exposure therapies when the first step is difficult due to high anticipatory anxiety. For instance, when I am going for an exposure (morning and day exposure are difficult), I find just leaving the home is VERY difficult. The anticipatory anxiety just because insane and as much as I try to calm myself it at times makes me not want to do the exposures because the sensations get quite bad. How can one work with the anticipatory anxiety prior to exposures? Thank you in advance.
Thank you, Georgia. Yes, I think that everyone can relate to intense, anticipatory anxiety. When I treat people with Agoraphobia, I teach calming techniques that they practice daily for general anxiety, meant to calm the body. You can find these techniques here in my Calm the Body series. ruclips.net/p/PL1lUhuKpYUYqqCAU1z5ocH2j63-hjlpCl. But, I do not recommend relaxation or calming techniques when doing Exposures. The most difficult thing about exposure therapy is that you have to accept the fact that you are going to have anticipatory anxiety before the exposure and high anxiety during the beginning of the exposure. Some of my clients even experience higher anxiety for the whole day. I know it is awful and challenging, but the only way to build the new neuropathways is to have a highly anxious brain before and during the exposure. You have to accept it, and face it, and do it anyway, even if it is the worst thing you have ever felt. It will get better. Feeling the anticipatory anxiety and avoiding the exposure is teaching your brain that the fear is real and justified and reinforces that fear. It makes it more difficult for the next time you try the exposure. But, our brains have placidity and can create new neuropathways at anytime in our life. Thank you for your important question that so many people can relate to and learn from. Never quit...keep challenging yourself!
@@PaigePradkoTherapy Thnak u so much, for such great job you are doing gor us. Please as I have been suffering from agoraphobia for one year, it's very important to hear from you professional advices. Is agoraphobia curable ? I am taking anti depressants and also doing exposure, but as it starts getting better sometimes its getting worse and worse. For example I was going out and attacks were almost gone but one day I had so severe one, after a year medication and exposure therapy. So if its curable, how long does it takes to het free from this unbearable ilness ?!
Yes, Rusudan, it is 100% curable. I have witnessed clients with agoraphobia go from being completely house bound to traveling the World...driving, flying, working, going to concerts...live a boundary free life. It does take work...exposures and challenging oneself daily. It is expected and actually beneficial to have some bad exposures once in awhile. You will make progress and you will face setbacks. Some days you will need a break, and it is okay to allow yourself a break in exposures. But, you need to have a mindset of a warrior....you must be determined to conquer agoraphobia and get your life back. Thank you so much for your kind comments. ❤️
Great video, this completely changed my perspective! I had always thought the "run towards anxiety" mantra was an attempt to build confidence with a sense of almost bravado.. but in the moment of panic it never made sense to me because we are too terrified to convince ourselves to believe it. Now it sounds like we want to bring on the anxious response in the moment of panic, because the stronger the anxiety response is, the more effectively it will rewire our neural pathway which ultimately is the secret to full remission of panic. I guess given all of this new information, we should focus on calming the body in our daily lives (to reduce our sensitivity and heal our nerves like we would care for and heal a broken leg, as Dr Claire Weekes used to explain) .. ...BUT in the moment of actual panic, we want to do the opposite, we want to have it roar as ferociously as possible without trying to calm ourselves... knowing that the panic won't last and the second it begins to retreat we have accomplished a key victory and the brain will rewire itself to reward us. And so we must follow the anxiety as it retreats, and win back pieces of our lives at every battleground where the very same anxiety used to haunt us.
I love the way you express yourself and hope you are a writer. I get motivated just reading your comment. There are 2 popular theories regarding exposure therapy supported by neuroscience. Inhibitory learning theory and Emotional Processing theory. Inhibitory learning (the more recent theory) suggests that the anxiety level is not as critical as we previously thought it was in the Emotional Processing theory. What is more important is the variety of exposures and keeping the brain surprised and learning while also learning to tolerate anxiety at any level. Emotional processing theory suggests that anxiety level is important and one should stay in the exposure and track the level of anxiety until it comes down by at least 50%. Both theories are used in practice, both have merits. I borrow from both models in practice, leaning more recently to Inhibitory learning. But, it does help my clients to not think of anxiety as “bad”, but rather wanting to feel the anxiety as you are correct, the neurons have to be activated and fired up to rewire and make new connections. If we fear anxiety, then the brain stays in fight or flight longer and that association gets stronger. So, how do we experience high anxiety and even panic and not be afraid. What a challenge it is. But, this is exactly what we want to do. We want to be in an anxious state, and want it or at least not be concerned about it and act as if we are perfectly fine with it. Our brain learns through the exposure, we do not stay in fight or flight long because we give our brain the message that we are welcoming the anxiety or are at least indifferent to it. As a result, new safety learning happens, new neuropathways of safety are created, and we learn to tolerate anxiety. All of this takes an attitude of willingness, self compassion and courage.
Please do a video on reading OCD, as it is the most insidious form of OCD and lot of kids and adults suffer in their academics due to compulsive checks and Ritualziing behaviours.
Yes, I include reading and re-reading with my lessons on ocd checking. I will add this to my RUclips list. Here is a free self assessment for OCD: www.paigepradko.com/ocdquiz. If you ever need more in-depth help for ocd, I offer a course that uses reading ocd- rechecking and re-reading and run through examples on how to do ERP in those ocd subtypes here: www.paigepradko.com/ocd
ERP is a particular type of CBT. But, I wonder if you are asking about combining ERP with cognitive therapy. There are mixed opinions about whether this weakens or helps the ERP effectiveness because cognitive explanations can reduce the surprise element of violating the expectancy in exposures. However, I do use some elements of cognitive therapy like psychoeducation about the doubting caused by ocd and how ocd lives in one’s imagination and is often based on a slight possibility versus probability.
Sometimes the therapy “fails” when the patient is not 100% honest about the details of his or her trauma or life story. It takes a lot of courage to be honest.
do you have a video on intrusive thoughts that have non physical behaviour as safety behaviours?Examples include ruminating, mentally checking, reviewing, etc. These are trickier to handle, but ERP is still used in much the same way.
Sure. Here is a playlist for ruminating ruclips.net/p/PL1lUhuKpYUYqNRJNx4AiCFfmjLxOaPmUR&si=Bbq5-dSljzQ0Piz0 and here is a playlist for intrusive thoughts and pure o ocd: ruclips.net/p/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-&si=MaPQGIdLdG6DCA1-
Expose my self then take a break would mean. Expose myself contaminate my whole house just by being in it then when I take a break I shower and mop and do laundry and wash my hair and make every one shower several times a day? I'm not understanding this concept as my cringe comes only when I'm at home and exposure and taking a break would require so much work for me to feel at ease again. If it were just touching some thing and washing my hands that's one thing but washing my hair take hours because of the type I have. How do I go about exposing my self and taking a break with out driving every one bonkers in my situation? Thank you. You are amazing by the way.
You will have to recontaminate after any washing or showering or cleaning to stay in response prevention. This may seem overwhelming right now, but I show you how to do it. I have lots of helpful hints and instructions in my course for ocd and I have a large section of the course focusing on contamination ocd. There are lots of tricks there to help you that I have learned from treating people with contamination ocd for the past 20 years. Unfortunately, it is too much to share in a RUclips video and this is why I decided to break it down into manageable steps and make it available in a course. www.paigepradko.com/ocd
Exposure never got rid of fear and panicking for me. I would get upset or have life stressful events and fear would return. I am going to try this. Although, the fear is usually weaker when it returns.
I found it very interesting you said that cbt actually is working against exposure therapy bc that’s usually the only way I can get through exposures. I will have to try really hard at this. I also take benzodiazepines for panic so I will have to learn to leave those too.
Regarding violating our expectations...it’s AWESOME when that happens and I can feel my brain learning from those experiences because when a fear pops up my brain slowly says “yeah, but remember we did that one time and didn’t panic/handled panic”. What about when we are afraid of a panic attack and that’s exactly what happened? I was doing well in terms of my exposures. I was driving alone out of state! Then I had a really intense panic attack at a stoplight by my house recently and I feel like I’m back to square one because my brain and body are now wracked with fear regarding the possibility of going through that again in that spot.
Sometimes we will have a bad exposure experience. We have to get right back on the horse. You will have to drive past that spot again and again. Recent research by Dr. Michelle Craske has shown that even bad exposure experiences help our brain learn that we can manage, even during difficult experiences and panic situations. I hope I encouraged you to hang in there...you are doing an incredibly good job!
Hi Precious,I had to come back to watch,and listen to this special video as it’s very informative to me to learn more about exposure treatment,I thank you Paige for all your knowledgeable videos that you bring on,love Denny😘🙏🧡🦋⭐️and🌙♥️
Hi Denny. So great to hear from you. Thank you for rewatching. It is a lot of information to take in isn’t it. But, no need to worry about “doing it right”. Every exposure helps. 🙏❤️
Great stuff cant wait to try and apply some of these to my exposure therapy routine. I'm currently working on agoraphobia which took away my ability to drive and be outside. I'm walking up the street from where I live and trying to just get further when I can. Going to try and shake things up by going a different way tomorrow. I like the idea of having my exposures be varied as I feel like my agoraphobia is just outside being the main issue then things like driving, stoplights, waiting in line, all coming as secondary issues to the main issue of being outside and away from home.
@@georgia3465 I am but my available space has gone from being entirely housebound to now I'm going to the grocery store every week, biking outside 4x a week, even went to the dentist! I feel like my life is still incredibly small compared to regular people but I have infinitely more space than I used to. The biggest thing to my success was getting a bike, it has really unlocked so much for me in life. I try to bike 4x a week and push the boundary when I'm feeling capable. Best thing about the bike is if it gets scary I get to pump all that fear into going faster on the bike, exertions helps relax the body.
You're videos are so so very helpful. There's a topic I need more clarity on. It has to do with people who have multiple diagnosis. And multiple case managers, mft, psychiatrist, they all say to do different things. They end up flooded. And trauma triggered. And continued to get worse. Until they shut down and went avoidance in receiving help. Their agoraphobia and ptsd flashbacks increased. Was a 6 year full setback. None of them understand.and the case managers and dr.s kept constantly cycling to new different workers. Is not consistent. What you said about no cbt during exposure therapy was helpful. Do you have more on the enormity of lack of knowledge and consistency and fluidness in different modalities of different care givers ect. And how harmful to clients this is. Can you dive deep into this.
First, let me validate what you are describing. You are absolutely correct in describing what happens in mental health treatment. And when a client has a history that includes trauma, this complicates treatment. I am so sorry if you were set back in your treatment. This is a great subject for a future video.
Thanks alot paige for these extremely beneficial tips. I have been doing erp but one thing that is unusual in my case is that i feel heaviness in chest right after i expose myself to intrusive thoughts and it lasts throughout the day. It goes away when I'm busy doing some work right after that i again start feeling heaviness and sharp pain in chest. This is my 4th day of therapy and I have developed sleep anxiety too. I want to ask for your suggestion upon should i try calm myself or let my brain learn to handle it all on its own? because it has ruined my routine and i can't do anything peacefully.
Hi Paige,i think this relates in ways i didn"t realize were there with all the thoughts that bring on anxiety,and i never realized that exposure therapy was used to help reduce all the different fears,and i also think it all could help with complex ptsd,and i appreciate you bringing this type of video on as i am learning more about all of this which sometimes seems complicated to understand,keep more of these videos coming,i say it"s all good,thank you,love Denny😘🙏
Woah! I had NO idea about CBT and exposure therapy! When you say that CBT should take place only after exposure therapy, does this mean that we should not use CBT techniques following individual exposure, or does it mean that we should not use CBT until after our fears have dissipated on the whole? Thanks for the insightful video as usual!
Through research, they have discovered that those people that had CBT therapy before and during their exposure therapy had less resilient exposure therapy. Researchers in the field recommend no CBT Therapy at all until their entire course of Exposure Therapy is completed. You can look up the research by Michelle Craske. Therapists in the field do not, for the most part recognize the Cognitive Therapy reduces the effectiveness of Exposure Therapy. Thanks for your question. 😊
Hi Paige,i think you should bring more of these kind of videos on as i could really relate to them in many ways as i get taken back to memory of all the traumas that took place,and can actually remember, and feel in memory of all that had happened during the traumas,and therapy,and treatments,and afterwards getting a little relief having a good feeling,bring more videos on,thank you,love Denny😘🙏
My fear of public restrooms began 6 years ago when I used a public restroom to show my husband how strong I am that I can use any public restroom. (Before I used to use only what I deemed clean restrooms and I was ok). I used the restroom at a restaurant and three days later got a horrible UTI. Went to dr. and did not hear from him in over a week. When I called the nurses reaction is what did some thing to me. They were yelling and scared and told me ," Oh my god!!! you have strep UTI and this is dangerous if not treated! You need an antibiotic and fast. I can't believe no one called you!!! Fast hurry go get your RX". By the way the nurse told me that this was not from the toilet I always had it in my system which is a lie as I have always been tested for this when I have uti or childbirth. Fear of Dr.'s office contamination ties in with this lie. I've had Dr. ask me out on date while preforming Pap smear to lying to me or blaming me or shaming me horribly for past procedures I now regret horribly I was scolded and shamed . Now I avoid the Dr.'s with in reason. Still do my annual just try to make a day of all my app so I only have to do my rituals once.
@@PaigePradkoTherapy thank you for responding I really appreciate it I believe this to be the truth as well I've had other trauma and post-traumatic stress disorder from parental abuse the list goes on but just want to conquer this hand washing hair washing scrubbing stuff down garbage and get back to living my life I really appreciate your videos you explain things in a way I can understand it I very much appreciate your teaching it comes and goes but I've been dealing with it again and want to dip my toes into this exposure therapy by the way just came back from getting a coffee in walks a doctor and it felt like somebody pour hot oil all over me I was debating on whether I should go take a shower just because he walked through the door of the coffee shop I had to talk myself down and in the end I'm good thank you and have a wonderful day
For topic suggestions, I would love to see more on toilet anxiety especially when the panic sensation does cause actual stomach issues to spike as well. This led to agoraphobia for me. I’m working on it with my Dr but it doesn’t seem like there is much info on this specifically. Even just to make people not feel so alone would be lovely.
@@PaigePradkoTherapy Thank you!! This snuck up on me as long-undiagnosed medical trauma/PTSD that spun into panic attacks about not making it to a restroom in time....b/c I got sick to my stomach at a Dr appt last year. That led to full agoraphobia. What a mess. I had a hard time finding info about this overall & felt alone & embarrassed for a long time but then finally found a great therapist! Then Covid happened so it is hard to do exposure therapy safely - at least around where I live. For now I am driving & sitting in parking lots in my car but I'm getting further & further so I'll take that as a win for now!
Thank you so much for this video Paige. It’s incredibly helpful. I’m going to take notes. You’ve touched on so many mistakes I was making with erp. Thank you for explaining it for us. =)
I forgot to ask this, but you may have SEVERAL people who can empathize with this fear. I love SciFi movies and have for some time UNTIL I watched an episode of a Netflix show called Black Mirror. In this episode, there was a point in which someones consciousness was downloaded and copied into an AI. The thing that freaked me out was that the AI actually thought it was the same person as the human yet the human used the AI as a slave to do common tasks for her like a secretary. After watching this episode, for some reason I developed this weird fear when it comes to subjects that deal with human consciousness intertwining with AI. A movie I loved watching before with no problem was the movie called Inception. After watching this Black Mirror episode that traumatized me, I watched the Inception movie several years after and at one moment in the movie when they were going into the dream state, I was triggered and began to feel very anxious. What do you recommend I do? This subject matter is going to get far more popular in my opinion with the increate use of Virtual Reality, AI, and companies like Elon Musks, Neuralink. I'm curious to hear your thoughts on this. Thank you Paige.
I would ask you to go a bit deeper into your fear. Why does this concept of AI scare you? Are you afraid you will cease to exist? That someone may copy your essence? Try to come up with a list of all of your fears relating to this concept. Once you have followed the uncomfortable thoughts to your biggest fear, then you need to develop exposures that trigger those fears. You may watch the show over and over. Or, you also may read a fear script that you have written or recorded where you describe your fear happening. You listen to the script and put yourself in that scenario to trigger your fear for several minutes for each exposure, and then repeat the exposure several times a day until you feel like your brain has learned to accept the thought of the feared scenario without anxiety. I hope that helps.
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Thanks alot doc..👍🏻
Thank you! I've been studying this information carefully since I am also acting as a therapist here😊 Your generous sharing of information is a light at the end of our tunnel. I'm sure many other individuals and families would agree!
Thank you maam, Greetings from Philippines.
you are actually doing great thing.... not only for your country but for whole humanity where there is no doctors available and no support system....u r not less than angel for us
Thank you for your kind words. I appreciate your comments. 😊
@@PaigePradkoTherapy what can u advice on obsession related to real event OCD?? I mean obsession related to mistakes of past?
I did flooding exposures couple of times ranging from 1-3hours. Now I can drive again, go to the store, run some errands. I couldn't concentrate well last time but my anxiety was already manageable. To be honest the first flooding exposure was hell, giving birth to a baby was way easier than this thing. But next time my symptoms went down like 17% and start getting manageable. I set a mindset that no matter what happens I'm gonna finish what I have planned. It will not kill me. I will not let agoraphobia and anxiety ruin my life period. Thank you for your videos you are saving lives!!
0:00 Introduction
0:33 Her male client
1:25 Why exposure therapy failed?
2:30 What happens during exposure
3:51 Elevator example
4:56 10 key points on making exposure last long
6:12 #1 violate what you expect
7:01 #2 Multiple contexts
8:04 #3 Scheduling exposures
9:05 #4 CBT therapy hurts ERP
10:13 #5 Vary the stimulus
11:23 #6 Label our emotions
11:57 #7 Have an occasional bad experience
12:53 #8 Wean off safe behaviours
13:43 #9 Introduce a phobic stimulus
14:28 #10 Verbalize & review
Thank you. That helps people review information quickly. ❤️
Paige, I just came across your videos. I am a licensed marriage and family therapist who has started to learn about ERP. I am very excited and working with a client now who is open to us doing it together. I already have some training but these videos are so very helpful!! Thank you for sharing with the world and for others that may now be able to have a therapist available for them! Thanks so much!🎉
@@karlal1943 thanks so much for your comment. You are indeed doing a wonderful job by learning new skills to help your clients. If you need more help, I have several playlists on my youtube channel with ERP treatment for OCD, agoraphobia and panic…that may help you further. Please feel free to contact me at paigepradko.com if I can be of help.
@@PaigePradkoTherapy thank you! I am eagerly looking forward to watching them all! 🥰
I got a lot out of this video. The information you're sharing is tremendously valuable. I'm not able to get a therapist, there are none who specialize in my condition and I prefer doing it alone.
I thought I was chickening out and not getting scared enough during my exposure. Turns out I was right. I've changed the way I do exposure since watching your videos. Now I no longer go on exposures where I'm already comfortable. I always go out the driveway and turn right to where I'm afraid. Today I did an exposure farther from home than any of recent videos show. I felt great when it was over. I'm going to start doing the things you discussed today. Although it's really hard I'm very pleased with my progress so far and hopeful for further healing.
Congratulations on continuing to challenge yourself. Exposures really are about facing our worst fears and training our brains that we are okay. Unfortunately, there are not a lot of therapists that have experience and knowledge of how to do exposure therapy. If you do not have access to an experienced therapist, you can do this on your own. Every exposure adds to your recovery, even the ones that do not go so well. Thank you so much for your comments.
She is giving us so much of value and education, and that too she is it on a pro bono basis, for which therapists charge thousands of dollars, thank you mam for being a Samaritan.
Thank you for watching and I am happy to share🙏❤️
Hi Dr. Paige! I wanted you to know that your advice was life-changing for my son. Yes, he still struggles with anxiety and possibly always will, but he has dramatically improved his ability to cope with it. He is leaving for college in 2 weeks, and I'm confident that he will succeed. This was a kid that 2 years ago was wearing 2 hoodies, 2 pairs of pants, gloves and a mask-just to get through his day. He was typing with his feet, for heavens sake. But with patience and ERT he is walking around the house this summer with no shirt and shorts. Comfortable! Thank you for your advice! We are eternally grateful ❤
Hi Angel. What wonderful news about your son’s road to recovery. Thank you so much for sharing your son’s story as his story will inspire and motivate others. I am so thankful that he is able to go to school and live his life. If he needs more support during college, I would advise him to reach out to a therapist that specializes in OCD, and I have an online course that can help him continue his progress if he is interested. Here is the link: www.paigepradko.com/ocd.
Wishing you both the very best as you both enter this new stage of life.🙏❤️❤️❤️
Paige, I have been suffering with depression and anxiety for more than 8 years over a distressing financial loss. All of this started with a panic attack. I have seen numerous psychiatrists and therapists over the years. For the past few years I felt that exposure therapy was and is the right treatment for me, however I could not find any mental health care workers who have experience with this technique. I have read numerous books. I started with Edna Foa and I thinks she knows this area well. You have added several tips in this video that I will add to my exposure techniques. I am very grateful. Thanks. I want to add one additional though and get your opinion. Three months ago I eliminated all artificial sweeteners from my diet. I have read that these products can interfere with serotonin and brain function. Over the last 3 months I have noticed a marked improvement
in my mood and an elimination of negative thoughts. I actually think this action has been a BIG help. Again, thanks for everything.
Thank you so much for your comments. I love Edna Foa and have several of her books that she coauthored. And yes, the research is strong about artificial sweeteners. I planned to do a video in the future about gut health and how that impacts our mental health since over 90% of our serotonin is produced in our gut. Eliminating foods like artificial sweeteners and soy sauce and other foods, along with taking prebiotics and probiotics can make a huge difference in improving our mood. Thank you so much for such an informative comment. So glad you are doing better. 😊
Mrs. Pradko helped me and my wife a lot with defeating Pure OCD and anxiety issues. Not a single word can show how grateful I am for her videos.
Thank you so much for your comment. That feels so good to hear and motivates me to do more.🙏❤️
happy to be listening today. thank you.
Happy that you were here. 😊
Paige dear I must say you are Wonderful therapist. You are doing a great job
Thank you, Uzma. I appreciate it.🙏❤️
Thank you Paige! My son and I have travelled this OCD road too long, and we are getting off of it! Our new motto is the old phrase "Today is the first day of the rest of your life" and I'm beyond grateful to have found your videos to guide us and give us hope❤️
Hi Angel. I love your inspirational phrase. Glad that you and your son are working on OCD together. Here is a playlist that may help you. ruclips.net/p/PL1lUhuKpYUYqeYEMpq99fWkjLMxFR4ySU.
Thanks for your professionalism and support for better life 🤗
Thank you 😊
Can you please share what the best (and most affordable) training you’d recommend for a therapist?
I would recommend that a therapist have training in ACT Therapy which is considered a 3rd wave of CBT. Russ Harris offers training on his website. I would also recommend training in Motivational Interviewing. Then, it all depends on what the therapist would like to specialize in. If they were interested in couple’s therapy, I recommend Gottman’s training. If they were interested in treating people with OCD, I recommend learning ERP through the Behavior Therapy Training Institute through the IOCDF.org. I have also had therapists take my OCD course to learn how to treat their clients with OCD. There are so many types of therapy like DBT, Somatic Therapy, EMDR, the list is endless. It really depends on what population a therapist would like to work with and support. I like ACT and Motivational Interviewing because it can be used across the board.
That is so helpful. Thank you sincerely for your response and all you do to help share information thus helping so many!!
Paige, your videos are amazingly helpful. Thank you so much for offering these!
Thank you. I am glad you find them helpful. 😊
thank you so much for making these videos Paige! i’ve been dealing with agoraphobia for a few months now and i’ve decided to fight it, i don’t have the possibility of going to therapy so these videos are extremely helpful and necessary. truly wish you the best in life, peace 🤍
I am so glad you found my channel and that the videos are helping. I will have more help in the future for agoraphobia and panic disorder. I hope to encourage you to keep working at the exposures. It takes time, patience and determination. You are not alone. I hope you find support here 🙏❤️
Thankyou so much for posting such great material. I have checking OCD and intrusive thoughts and I just burst into tears watching some of your videos because I suddenly didn't feel quite as alone whilst watching your videos. I've had a really tough year and I appreciate all of your help.
I am so sorry, Joe. This is a tough year, but, especially for someone that suffers from OCD. I am glad my videos can help. I am not sure if you watched my latest video on intrusive thoughts...maybe you have. But, I really love the I AM technique. ruclips.net/video/c-HKZNh88dQ/видео.html
Your content is wonderful. My only observation is that the background music can be very distracting and for people with anxiety this type of music can increase the level of anxiety when trying to focus on your message. I sent this video to two friends and that was their feedback. Thank you!
I love the way you explain things, Paige. You've got such a caring manner but also put it across very clearly. Thanks so much.
Thank you so much!
@paige Thanks for the great video . I am not claer on these challenges I face
1. What will happen when you get panic attack after going to grocery shopping. Very much possible for the PPL with contamination fears
2. Doing Exposure before bed can cause Anxiety might hamper your sleep and catastrophic
3. What about the fears which do not suite Exposures , like Automatic General Negative thought which includes self efficacy related and for Pure O
4. You say do not do any CBT technique . But you mention again Relabel your thoughts
5. What about anxiety and distress caused by exposure and effecting our work or study which inturn have catastrophic fears
6. What about associated disorders like Depression and feeling negative
What great questions. I would like to answer these in one of my Q & A videos because many may have the same questions. Thank you.
Paige,
I've suffered from panic attacks for 36 yrs now, ever since I was a teenager. I only have them when I travel. I have not been outside of my county for several yrs. avoidance has been the thing for me so I can cope. I totally agree with what you're saying but you make it sound so easy. Just go have an exposure.... basically what your saying is go have a panic attack. That's so difficult for me. I honestly believe this will work! I believe flooding will work! In theory it's genius!
However , I'm really struggling on making myself have a panic attack... I really think my biggest problem is fear of the panic attacks. With that being said , can you give me advice or tips on making myself have these voluntary exposures??
Thank you so much for any help you can give me!
Love your videos!!
You might want to try interoceptive exposure first. Try hyperventilating or raising your heart rate to simulate a panic attack. She has a video on interoceptive exposure you should check it out
I know exactly what you mean. I also have had panic attacks and agoraphobia for 30+ years and letting myself have a panic attack has been excruciating in the past. I think that the gradual approach is the way to go for people like us. Also I have started to repeat to myself that "I can stand the panic sensations. I can stand the rapid heart beat. I can stand feeling dizzy or faint. Most of all, I can stand that horrible pang of panic". So now I just imagine myself grinning and bearing it, holding on to a wall or something, just going through it. I actually swear alot in my mind.🤣
Any updates?
This is fantastic info, thank you.
Glad it was helpful! 😊
Thank you so soo much Paige!! Really important and new content. I appreciate you efforts and Love that you're trying to help people with your research. I have noted them all. Thanks again 🤗♥️
Thank you, Ajinkya. Yes, it is a lot of information to squeeze into a video. Glad that you took notes. Thank you for your comment.😊
What a great video! Thanks for doing this.
You’re welcome ☺️
Wow just found you and am definitely a new subscriber. Your information is concise and you are so well spoken. Thank you for helping! I have a suggestion for a video, a topic I dont see covered in any really helpful way : agoraphobia and panic while driving. Not fear of driving itself, but the trapped feeling, especially on the highway. This is very common in people with anxiety like myself and has a unique set of challenges for exposure. Would love to see your thoughts on that
Hi Lital. That’s a great suggestion for a video. I am currently developing an online therapy course for people with agoraphobia, but thinking of making the driving piece a separate course.
Fantastic information.
Thank you. Exposure therapy is complicated and we have to apply all that we have learned through research to make the exposures as effective as possible. 😊
Breakthrough content for me. I have been dealing with Panic with Agoraphobia for 30 years on and off
I’m so glad it was helpful. I’m so sorry that you have been dealing with this for 30 years. I have a new program with support included that can help you with panic and agoraphobia. www.paigepradko.com/agoraphobia
This is super helpful. Thank you. Im doing exposure therapy by myself for agoraphobia and learning along the way. I have great and bad days, ups and downs with exposure. Its very much a rollercoaster. But I didn't know about the "taking breaks and repeating a session" (I was doing long, singular sessions) so I will be trying this tomorrow!
@@lixter13 , good for you…it sounds like you are working hard. If you ever need help, I have a program for people with agoraphobia and a support group where I personally answer questions and give support at paigepradko.com. Keep up the good work!
That's why my anxiety keep on coming back, and I do relaxing, specially if going to deference places or location because
Thanks doc, very important information.😅
I’m glad you discovered that. 😊
Thank you for saving us time for reading the research paper and provide this generous training to us!
You’re welcome. Thank you for watching.😊
My son faints at the sight or even talk of injury or medical traumas, we are looking into exposure therapy. We'll keep these points in mind during the process, thank you for the info!
I am so sorry that your son is suffering from this condition. Yes, he will need exposure and response prevention treatment, ERP. I specialize in treating people with different forms of health anxiety. I had received so many inquiries for help that I decided to record my treatment methods. This course could be very helpful for your son and it covers several types of exposures that he will need to incorporate into his treatment. You can find out more here: www.paigepradko.com/healthanxiety
Agreed. I discussed this concept with my clients on Social phobia. This occurred a lot b/c of Covid. Great pts.
Yes…Covid set us all back, but especially those with anxiety disorders.
Thank you so much. This is so very helpful. I think I will rewatch this every week to reset my goals for my exposure therapy. It feels so exhausting and endless some days but I also know I will beat this eventually.
That was fantastic. I am achieving some great success with exposure therapy however I see now that it is really only in one context. Now I need to mix it up. Thanks so much I’m sure this is live changing
You are so welcome 😊
Paige, I'd just like to echo the compliments you are receiving on your videos - they really are fantastic. You're doing a great job at delivering your knowledge and advice in a jargon and waffle free, manner which is both easy to understand and engaging (and encouraging!). Thank you :)
Thank you so much. I appreciate it. 🙏☺️
Wow I'm glad I watched this video before starting exposure, because I would've done it completely wrong. Thank you.
I am glad you watched too. 😊
Your Latest Video uploaded recently made me rewatch this particular video again.. Great Refresher Madam.. Thank You..
There is a lot of information on that particular video. Hope it didn’t overwhelm you. Always love hearing from you, Arjun.
@@PaigePradkoTherapy No way madam, does that overwhelm us in anyway, actually we need to be thankful to you for providing us with such wonderful indepth information .. And thereby help us make our recovery complete & comprehensive.. Today the Covid Positive cases in our state alone is 40,000 with 550 deaths.. One good thing is that its raining from the last 3 days and our state has cooled down from the summer heat
I am wondering if vaccinations are still being made available to people in your area? It seems that we are finally turning things around in my area since the majority of people were vaccinated. Stay safe, Arjun. It will get better soon.
Very interesting and helpful. Thank you so much...Was especially intrigued to hear how CBT is helpful after exposure treatment, not before.
We are always learning more about what helps in therapy and need to keep evolving our treatment approach as we learn.
after changing the speed of the videos to 1.25 they are more clearly to follow up and learn
I am glad that works better for you.😊
I did it and didnt know that its a therapy i was just done with panic attacks and they went awy in 5 days cuz yhey were so intense i had 2 or three and one during sleep just because i decided to expose myself as i started fearing going out and having pani attacks and dying outside my house but here i am its worth it if smne gave me this advice to become free i will do it even tho it scary but its harmless i would rather have 100 panic attack a day and be free for the rest of my life than waiting for a one to come
What a valuable video! Thank you for the wisdom you share and the good work you do! God bless you!!💝
thanks for the video. You do a great work for people that cannot get a therapist
Thank you, Marco. I see that as my calling or purpose. I think we all have different ways we can help each other.
Very informative as well as helpful for the therapists
Thank you 🙏
Thank you Doctor Paige , exposure every ten minutes made me take an incredible leap.
That’s wonderful, Lucas! Great job!
@@PaigePradkoTherapy The good job is all yours, thank you again.
I totally messed up this morning, my first morning of exposure therapy. I have a huge fear of traffic jams. I dropped my kids off at school, had a plan to carry on down a busy street and go home that way. Well I chickened out , did a U turn and came upon the biggest traffic jam EVER on a street that never has traffic😂 i can laugh about it now but it was awful😂😂 Exposure therapy is so hard!
This was so so so incredibly detailed and helpful, love it!
Glad you liked it!!
Thanks for you videos. I was diagnosed with Pure o two years ago, I’m 52. I was doing good after some therapy, but stopped because I was doing good, but then all of a sudden I had an intrusive thought that took me in a downward spiral. Reading Stopping the noise in your head and watching your videos has been helpful. I’m trying to get in with my therapist, so your videos have been a tremendous blessing. With pure o when you use strategic erp should you just think about the thought and not say anything to yourself to calm yourself down, so the amygdala gets fired up?
Yes, with an intrusive thought, we can have the thought on purpose by saying the thought, a word, imagine an image, listen to a recording...anyway to bring the thought to mind several times a day. Then, float over the anxiety and do nothing to calm yourself. It gets easier as you go.
This is absolutely invaluable. Thank you so much
Beautiful video..such detailed explanation and analysis, such wonderful specific information .. in depth knowledge to heal and completely eliminate eradicate OCD & ANXIETY ..THANK YOU ..
Thank you so much. I appreciate it.
@@PaigePradkoTherapy You know what madam .. I am re watching it again .. It's So Good effective ..such wonderful finely crafted intricate tips ..to take our healing to the next stage ..
Got your massage doc.. is very helpful...
I’m so glad to hear that.
Thank you for sharing those wonderful tips for doing ERP .Very useful video. For me to put in practice doing therapy for my patients
Hi Manoja. I am glad I could be of help. Keep up the good work in helping others 🙏❤️
Thank you.....a question: on number one....violate what you expect: this isn't something we control, right, it's simply a favorable outcome when our exposure experience violates what we expect? Are you saying to just notice when this happens? Thanks for the examples; they are helpful in each instance!
Hi Jack. Yes. We want to create exposures where we test out our fears. If we expect something bad will happen when we do certain exposures, we want to prove ourselves wrong. If you think you cannot handle or tolerate a certain situation, and then you did tolerate it, you violated what you expected. I think of those exposures like little experiments where we prove our fears or expectations wrong.
Exposure therapy works, but you have to be willing to withstand discomfort during it. Reminding ourselves that the uncomfortable sensations are not dangerous helps. It seems like we are in danger because of the distress, but we are not. There is nothing around us to endanger us. The anxiety sensations are an illusion due to a misfire of the amygdala, whose job is to protect us from danger. Misfires are common for everybody, but we, highly sensitive people, feel sensations more intensively. Please do try exposure therapy. It works fast. Follow Ms. PRADKO's videos. They are helping me more than anything I 've tried before. Keep on trying! We actually can have a "better life"!
Your comments are helpful and encouraging. Thank you 😊
Thank you so much for putting up all your videos. I am so glad I found you, I continue to learn so many new things that are extremely helpful and motivating. Your videos are like the crucial missing puzzle pieces in my learning!
Thank you Mamta 🙏❤️
Keep it up, Paige. This is INCREDIBLE and your voice is so peaceful. I’ll be expecting more videos :)))
Thank you for watching and commenting Shane. I appreciate it 🙏❤️
Hello! I just want to thank you from the bottom of my heart for your genuine interest in the well being of anxiety sufferers. You have such a calm and soothing voice as well. May I please ask you something: Can you please give us your view on the new views regarding ERP. For example, Dr. Micheal Greenberg has quite a different view on ERP than the traditional ERP we are all aware of. It's a bit confusing and his articles are very interesting. I am really looking forward to videos in which you address ERP and Rumination through Dr. Greenberg's perspective. Thank you so much Paige for also keeping up with the latest research. It means so much to us anxiety and OCD sufferers. 😃😊❤️
I love that you asked about Dr. Greenberg. I did make a video talking about his writings and perspective. I like his ideas, but also know that some people have a difficult time doing what he suggests. I have a similar technique, but, I add a mindfulness step in my I. A.M. technique. I am all about what works and realize that what works on one person may not always work on someone else. I will leave you the link to both videos. Let me know what you think after watching both.
ruclips.net/video/BNK3sthrcyQ/видео.html
ruclips.net/video/c-HKZNh88dQ/видео.html
doc, Exposed therapy is very very effective, I already applied it to me and it makes me feel in control on my self.. I learned that after accepting this anxiety welcome it..
It cool down my worries..
And my Brian telling me I'm ok..
It really work for me doc..
Thanks again on this video doc..
You’re welcome, Rommel. Thank you for such a positive comment.🙏❤️
It'd be extremely helpful if you could make a video about ERP for pure O (which I am having!). Since the triggers and compulsions are present but in disguise, it is pretty challenging to make ERP effective for that case. For instance, I have made a few sentences that by reading them I help myself becoming anxious, but after a few times repeating them, they are not triggers any more for me, although OCD is still there!
I agree, that is a video that I would love to make. I am looking for a new person to do my graphics and then your suggestion would be on my list. But, I agree that this can be tricky to create effective ERP exposures for pure O. Thank you for your suggestion. 😊
Thank you so much for your passion and wanting to help those with agoraphobia. I have a question regarding exposure therapies. How does one start with exposure therapies when the first step is difficult due to high anticipatory anxiety. For instance, when I am going for an exposure (morning and day exposure are difficult), I find just leaving the home is VERY difficult. The anticipatory anxiety just because insane and as much as I try to calm myself it at times makes me not want to do the exposures because the sensations get quite bad. How can one work with the anticipatory anxiety prior to exposures? Thank you in advance.
Thank you, Georgia. Yes, I think that everyone can relate to intense, anticipatory anxiety. When I treat people with Agoraphobia, I teach calming techniques that they practice daily for general anxiety, meant to calm the body. You can find these techniques here in my Calm the Body series. ruclips.net/p/PL1lUhuKpYUYqqCAU1z5ocH2j63-hjlpCl.
But, I do not recommend relaxation or calming techniques when doing Exposures. The most difficult thing about exposure therapy is that you have to accept the fact that you are going to have anticipatory anxiety before the exposure and high anxiety during the beginning of the exposure. Some of my clients even experience higher anxiety for the whole day. I know it is awful and challenging, but the only way to build the new neuropathways is to have a highly anxious brain before and during the exposure. You have to accept it, and face it, and do it anyway, even if it is the worst thing you have ever felt. It will get better. Feeling the anticipatory anxiety and avoiding the exposure is teaching your brain that the fear is real and justified and reinforces that fear. It makes it more difficult for the next time you try the exposure. But, our brains have placidity and can create new neuropathways at anytime in our life. Thank you for your important question that so many people can relate to and learn from. Never quit...keep challenging yourself!
@@PaigePradkoTherapy Thnak u so much, for such great job you are doing gor us. Please as I have been suffering from agoraphobia for one year, it's very important to hear from you professional advices. Is agoraphobia curable ? I am taking anti depressants and also doing exposure, but as it starts getting better sometimes its getting worse and worse. For example I was going out and attacks were almost gone but one day I had so severe one, after a year medication and exposure therapy. So if its curable, how long does it takes to het free from this unbearable ilness ?!
Yes, Rusudan, it is 100% curable. I have witnessed clients with agoraphobia go from being completely house bound to traveling the World...driving, flying, working, going to concerts...live a boundary free life. It does take work...exposures and challenging oneself daily. It is expected and actually beneficial to have some bad exposures once in awhile. You will make progress and you will face setbacks. Some days you will need a break, and it is okay to allow yourself a break in exposures. But, you need to have a mindset of a warrior....you must be determined to conquer agoraphobia and get your life back. Thank you so much for your kind comments. ❤️
Absolutely love your videos. I am learning how to do ERP therapy from your videos. Thank you so much.
Hi Victoria. I am glad you are finding them helpful. Here is a PDF with more information for doing ERP and Exposures www.paigepradko.com/erp.
Great video, this completely changed my perspective! I had always thought the "run towards anxiety" mantra was an attempt to build confidence with a sense of almost bravado.. but in the moment of panic it never made sense to me because we are too terrified to convince ourselves to believe it.
Now it sounds like we want to bring on the anxious response in the moment of panic, because the stronger the anxiety response is, the more effectively it will rewire our neural pathway which ultimately is the secret to full remission of panic.
I guess given all of this new information, we should focus on calming the body in our daily lives (to reduce our sensitivity and heal our nerves like we would care for and heal a broken leg, as Dr Claire Weekes used to explain) ..
...BUT in the moment of actual panic, we want to do the opposite, we want to have it roar as ferociously as possible without trying to calm ourselves... knowing that the panic won't last and the second it begins to retreat we have accomplished a key victory and the brain will rewire itself to reward us. And so we must follow the anxiety as it retreats, and win back pieces of our lives at every battleground where the very same anxiety used to haunt us.
I love the way you express yourself and hope you are a writer. I get motivated just reading your comment. There are 2 popular theories regarding exposure therapy supported by neuroscience. Inhibitory learning theory and Emotional Processing theory. Inhibitory learning (the more recent theory) suggests that the anxiety level is not as critical as we previously thought it was in the Emotional Processing theory. What is more important is the variety of exposures and keeping the brain surprised and learning while also learning to tolerate anxiety at any level. Emotional processing theory suggests that anxiety level is important and one should stay in the exposure and track the level of anxiety until it comes down by at least 50%. Both theories are used in practice, both have merits. I borrow from both models in practice, leaning more recently to Inhibitory learning. But, it does help my clients to not think of anxiety as “bad”, but rather wanting to feel the anxiety as you are correct, the neurons have to be activated and fired up to rewire and make new connections. If we fear anxiety, then the brain stays in fight or flight longer and that association gets stronger. So, how do we experience high anxiety and even panic and not be afraid. What a challenge it is. But, this is exactly what we want to do. We want to be in an anxious state, and want it or at least not be concerned about it and act as if we are perfectly fine with it. Our brain learns through the exposure, we do not stay in fight or flight long because we give our brain the message that we are welcoming the anxiety or are at least indifferent to it. As a result, new safety learning happens, new neuropathways of safety are created, and we learn to tolerate anxiety. All of this takes an attitude of willingness, self compassion and courage.
Great video! Thanks for sharing the best research on maximizing the benefits of ERP.
You’re welcome 😊
Thank you so much Paige! Thank you for your professionalism, your time, your charisma.. You are literally an angel in my life. 🙏❤️
Thank you so much, Andrea. It makes me happy to think I can help people by sharing information. I appreciate your sharing.🙏❤️
Great teacher thank u
Veryyyyyy good video
So nice. Thank you so much.
Extremely valuable info. Thank you!!!
You are so welcome! 😊
You're so generous! Thank you Paige for sharing what you've researched!
Thank you for this amazing video
Please do a video on reading OCD, as it is the most insidious form of OCD and lot of kids and adults suffer in their academics due to compulsive checks and Ritualziing behaviours.
Yes, I include reading and re-reading with my lessons on ocd checking. I will add this to my RUclips list. Here is a free self assessment for OCD: www.paigepradko.com/ocdquiz.
If you ever need more in-depth help for ocd, I offer a course that uses reading ocd- rechecking and re-reading and run through examples on how to do ERP in those ocd subtypes here:
www.paigepradko.com/ocd
Great information! How would you combine ERP with CBT?
ERP is a particular type of CBT. But, I wonder if you are asking about combining ERP with cognitive therapy. There are mixed opinions about whether this weakens or helps the ERP effectiveness because cognitive explanations can reduce the surprise element of violating the expectancy in exposures. However, I do use some elements of cognitive therapy like psychoeducation about the doubting caused by ocd and how ocd lives in one’s imagination and is often based on a slight possibility versus probability.
Sometimes the therapy “fails” when the patient is not 100% honest about the details of his or her trauma or life story. It takes a lot of courage to be honest.
Yes, it does take courage.
Thanks
🙏☺️
do you have a video on intrusive thoughts that have non physical behaviour as safety behaviours?Examples include ruminating, mentally checking, reviewing, etc. These are trickier to handle, but ERP is still used in much the same way.
Sure. Here is a playlist for ruminating ruclips.net/p/PL1lUhuKpYUYqNRJNx4AiCFfmjLxOaPmUR&si=Bbq5-dSljzQ0Piz0
and here is a playlist for intrusive thoughts and pure o ocd: ruclips.net/p/PL1lUhuKpYUYqKvEwlGXoRPDu_8blhbaq-&si=MaPQGIdLdG6DCA1-
This is so clear and helpful! Thank you very much!
Thank you 🙏❤️
Expose my self then take a break would mean. Expose myself contaminate my whole house just by being in it then when I take a break I shower and mop and do laundry and wash my hair and make every one shower several times a day? I'm not understanding this concept as my cringe comes only when I'm at home and exposure and taking a break would require so much work for me to feel at ease again. If it were just touching some thing and washing my hands that's one thing but washing my hair take hours because of the type I have. How do I go about exposing my self and taking a break with out driving every one bonkers in my situation? Thank you. You are amazing by the way.
You will have to recontaminate after any washing or showering or cleaning to stay in response prevention. This may seem overwhelming right now, but I show you how to do it. I have lots of helpful hints and instructions in my course for ocd and I have a large section of the course focusing on contamination ocd. There are lots of tricks there to help you that I have learned from treating people with contamination ocd for the past 20 years. Unfortunately, it is too much to share in a RUclips video and this is why I decided to break it down into manageable steps and make it available in a course. www.paigepradko.com/ocd
@@PaigePradkoTherapy thank you I truly believe you are a God sent it's the time and season for healing I believe in my life thank you so much
Exposure never got rid of fear and panicking for me. I would get upset or have life stressful events and fear would return. I am going to try this. Although, the fear is usually weaker when it returns.
If the fear is weaker when it returns, that is a sign that you are making progress. Exposures are difficult and do take time. 😊
I found it very interesting you said that cbt actually is working against exposure therapy bc that’s usually the only way I can get through exposures. I will have to try really hard at this. I also take benzodiazepines for panic so I will have to learn to leave those too.
Your content is very useful, thank you a lot!!
Regarding violating our expectations...it’s AWESOME when that happens and I can feel my brain learning from those experiences because when a fear pops up my brain slowly says “yeah, but remember we did that one time and didn’t panic/handled panic”. What about when we are afraid of a panic attack and that’s exactly what happened?
I was doing well in terms of my exposures. I was driving alone out of state! Then I had a really intense panic attack at a stoplight by my house recently and I feel like I’m back to square one because my brain and body are now wracked with fear regarding the possibility of going through that again in that spot.
Sometimes we will have a bad exposure experience. We have to get right back on the horse. You will have to drive past that spot again and again. Recent research by Dr. Michelle Craske has shown that even bad exposure experiences help our brain learn that we can manage, even during difficult experiences and panic situations. I hope I encouraged you to hang in there...you are doing an incredibly good job!
This was so helpful! Thank you!
Thank you. Psychological flexibility is helpful for me too 😊
thanks for the excellent videos.. very informative and helpful! Do the approaches you mention help folks deal with/overcome Harm OCD?
"If your mind rattles, let it rattle but stay calm." Dr. Abraham A. Low
Great quote ❤️
Hi Precious,I had to come back to watch,and listen to this special video as it’s very informative to me to learn more about exposure treatment,I thank you Paige for all your knowledgeable videos that you bring on,love Denny😘🙏🧡🦋⭐️and🌙♥️
Hi Denny. So great to hear from you. Thank you for rewatching. It is a lot of information to take in isn’t it. But, no need to worry about “doing it right”. Every exposure helps. 🙏❤️
Another helpful video. Very helpful. Paige, again, thank you.
You’re welcome 😊
Great stuff cant wait to try and apply some of these to my exposure therapy routine. I'm currently working on agoraphobia which took away my ability to drive and be outside. I'm walking up the street from where I live and trying to just get further when I can. Going to try and shake things up by going a different way tomorrow. I like the idea of having my exposures be varied as I feel like my agoraphobia is just outside being the main issue then things like driving, stoplights, waiting in line, all coming as secondary issues to the main issue of being outside and away from home.
I am so glad that you are out there everyday working on expanding your exposures. Try to mix things up every day....it really helps. 🙏❤️
How are your exposures going ??
@@georgia3465 They're going great!
@@its_kuro are you still agoraphobic? If not, what would you say helped the most ?
@@georgia3465 I am but my available space has gone from being entirely housebound to now I'm going to the grocery store every week, biking outside 4x a week, even went to the dentist! I feel like my life is still incredibly small compared to regular people but I have infinitely more space than I used to. The biggest thing to my success was getting a bike, it has really unlocked so much for me in life. I try to bike 4x a week and push the boundary when I'm feeling capable. Best thing about the bike is if it gets scary I get to pump all that fear into going faster on the bike, exertions helps relax the body.
Thanks Paige pradko ma'am..it is very helpful
You’re welcome 🙏❤️
You're videos are so so very helpful. There's a topic I need more clarity on. It has to do with people who have multiple diagnosis. And multiple case managers, mft, psychiatrist, they all say to do different things. They end up flooded. And trauma triggered. And continued to get worse. Until they shut down and went avoidance in receiving help. Their agoraphobia and ptsd flashbacks increased. Was a 6 year full setback. None of them understand.and the case managers and dr.s kept constantly cycling to new different workers. Is not consistent. What you said about no cbt during exposure therapy was helpful. Do you have more on the enormity of lack of knowledge and consistency and fluidness in different modalities of different care givers ect. And how harmful to clients this is. Can you dive deep into this.
First, let me validate what you are describing. You are absolutely correct in describing what happens in mental health treatment. And when a client has a history that includes trauma, this complicates treatment. I am so sorry if you were set back in your treatment. This is a great subject for a future video.
Thanks alot paige for these extremely beneficial tips. I have been doing erp but one thing that is unusual in my case is that i feel heaviness in chest right after i expose myself to intrusive thoughts and it lasts throughout the day. It goes away when I'm busy doing some work right after that i again start feeling heaviness and sharp pain in chest. This is my 4th day of therapy and I have developed sleep anxiety too. I want to ask for your suggestion upon should i try calm myself or let my brain learn to handle it all on its own? because it has ruined my routine and i can't do anything peacefully.
Whats erp?
Thank you Dr paige
You are so welcome!
Hi Paige,i think this relates in ways i didn"t realize were there with all the thoughts that bring on anxiety,and i never realized that exposure therapy was used to help reduce all the different fears,and i also think it all could help with complex ptsd,and i appreciate you bringing this type of video on as i am learning more about all of this which sometimes seems complicated to understand,keep more of these videos coming,i say it"s all good,thank you,love Denny😘🙏
Hi Denny. Yes, exposure therapy does work for complex ptsd. Thank you for watching and commenting 🙏❤️
GREAT TALK PAIGE, THANKS
Thank you, SPEEDYPETE. I appreciate it 🙏❤️
Thank you so much, your job is amazing and it helps me and many people
Happy to hear that! Thank you so much!
Woah! I had NO idea about CBT and exposure therapy! When you say that CBT should take place only after exposure therapy, does this mean that we should not use CBT techniques following individual exposure, or does it mean that we should not use CBT until after our fears have dissipated on the whole? Thanks for the insightful video as usual!
Also, fuck grocery stores!! haha
Through research, they have discovered that those people that had CBT therapy before and during their exposure therapy had less resilient exposure therapy. Researchers in the field recommend no CBT Therapy at all until their entire course of Exposure Therapy is completed. You can look up the research by Michelle Craske. Therapists in the field do not, for the most part recognize the Cognitive Therapy reduces the effectiveness of Exposure Therapy. Thanks for your question. 😊
@@PaigePradkoTherapy Thanks for the reply!
Hi Paige,i think you should bring more of these kind of videos on as i could really relate to them in many ways as i get taken back to memory of all the traumas that took place,and can actually remember, and feel in memory of all that had happened during the traumas,and therapy,and treatments,and afterwards getting a little relief having a good feeling,bring more videos on,thank you,love Denny😘🙏
Hi Denny. Thank you for sharing and for your support. 🙏❤️
My fear of public restrooms began 6 years ago when I used a public restroom to show my husband how strong I am that I can use any public restroom. (Before I used to use only what I deemed clean restrooms and I was ok). I used the restroom at a restaurant and three days later got a horrible UTI. Went to dr. and did not hear from him in over a week. When I called the nurses reaction is what did some thing to me. They were yelling and scared and told me ," Oh my god!!! you have strep UTI and this is dangerous if not treated! You need an antibiotic and fast. I can't believe no one called you!!! Fast hurry go get your RX". By the way the nurse told me that this was not from the toilet I always had it in my system which is a lie as I have always been tested for this when I have uti or childbirth. Fear of Dr.'s office contamination ties in with this lie. I've had Dr. ask me out on date while preforming Pap smear to lying to me or blaming me or shaming me horribly for past procedures I now regret horribly I was scolded and shamed . Now I avoid the Dr.'s with in reason. Still do my annual just try to make a day of all my app so I only have to do my rituals once.
I am so sorry that happened to you. It sounds like you have been traumatized and that trauma and later being shamed sparked your ocd.
@@PaigePradkoTherapy thank you for responding I really appreciate it I believe this to be the truth as well I've had other trauma and post-traumatic stress disorder from parental abuse the list goes on but just want to conquer this hand washing hair washing scrubbing stuff down garbage and get back to living my life I really appreciate your videos you explain things in a way I can understand it I very much appreciate your teaching it comes and goes but I've been dealing with it again and want to dip my toes into this exposure therapy by the way just came back from getting a coffee in walks a doctor and it felt like somebody pour hot oil all over me I was debating on whether I should go take a shower just because he walked through the door of the coffee shop I had to talk myself down and in the end I'm good thank you and have a wonderful day
For topic suggestions, I would love to see more on toilet anxiety especially when the panic sensation does cause actual stomach issues to spike as well. This led to agoraphobia for me. I’m working on it with my Dr but it doesn’t seem like there is much info on this specifically. Even just to make people not feel so alone would be lovely.
This is a great suggestion for a video and a very common symptom of anxiety. I am glad you are working on exposures.
@@PaigePradkoTherapy Thank you!! This snuck up on me as long-undiagnosed medical trauma/PTSD that spun into panic attacks about not making it to a restroom in time....b/c I got sick to my stomach at a Dr appt last year. That led to full agoraphobia. What a mess. I had a hard time finding info about this overall & felt alone & embarrassed for a long time but then finally found a great therapist! Then Covid happened so it is hard to do exposure therapy safely - at least around where I live. For now I am driving & sitting in parking lots in my car but I'm getting further & further so I'll take that as a win for now!
Good for you, Ally. Any exposures, including sitting in parking lots is progress. Small steps, daily exposures...keep up the good work.
Thank you so much for this video Paige. It’s incredibly helpful. I’m going to take notes. You’ve touched on so many mistakes I was making with erp. Thank you for explaining it for us. =)
You’re welcome. Thank you for your comment. I have more coming out on help for ERP and OCD this year that I hope will help you.
I forgot to ask this, but you may have SEVERAL people who can empathize with this fear. I love SciFi movies and have for some time UNTIL I watched an episode of a Netflix show called Black Mirror. In this episode, there was a point in which someones consciousness was downloaded and copied into an AI. The thing that freaked me out was that the AI actually thought it was the same person as the human yet the human used the AI as a slave to do common tasks for her like a secretary. After watching this episode, for some reason I developed this weird fear when it comes to subjects that deal with human consciousness intertwining with AI. A movie I loved watching before with no problem was the movie called Inception. After watching this Black Mirror episode that traumatized me, I watched the Inception movie several years after and at one moment in the movie when they were going into the dream state, I was triggered and began to feel very anxious. What do you recommend I do? This subject matter is going to get far more popular in my opinion with the increate use of Virtual Reality, AI, and companies like Elon Musks, Neuralink. I'm curious to hear your thoughts on this. Thank you Paige.
@Paige Pradko LPC NCC
I would ask you to go a bit deeper into your fear. Why does this concept of AI scare you? Are you afraid you will cease to exist? That someone may copy your essence? Try to come up with a list of all of your fears relating to this concept. Once you have followed the uncomfortable thoughts to your biggest fear, then you need to develop exposures that trigger those fears. You may watch the show over and over. Or, you also may read a fear script that you have written or recorded where you describe your fear happening. You listen to the script and put yourself in that scenario to trigger your fear for several minutes for each exposure, and then repeat the exposure several times a day until you feel like your brain has learned to accept the thought of the feared scenario without anxiety. I hope that helps.
Ur videos are amazing 🙏🏻🌸💞
Thank you 🙏❤️