Hi all! I wanted to share something that maybe could help.
I am in CBT for OCD since one year and a half, more or less, and I started having improvements quite soon (after some months), though I still have to work on it. But compared to before I really improved!
About obsessions, what I do for therapy is to keep a diary (I use it not only for obsessions) and write in which situations I have them and especially how I'm feeling in those moments. I found out that I have these intrusive thoughts especially when I'm anxious or somehow upset, though maybe I don't always notice it immediately. The thoughts come even before I feel the emotion. Don't know if this is true also for other people, but for me trying to identify my emotions is a way to reduce obsessions.
About compulsions, my t suggested me two things. The first one is to give myself a limit (for example three times). It's very difficult at the beginning, but after some time I began succeeding. The limit can be progressively reduced. The second thing is, when I feel the impulse to act a compulsion, to start doing something that activates me physically, like walking away and doing something. It's not always easy to find something to do in the right moment, but when I do this it helps.
So, I'm not completely free yet, and especially when I have stressful times my symptoms come back, but in general I'm doing much better than before! Hope that going on with therapy I'll improve more and more. It's worth it!
Last thing: even before beginning with therapy, learning about OCD and discovering that I'm not the only one and these symptoms aren't 'my fault' helped me a lot to feel better and also to find the courage to seek therapy...so, also using groups like this one and finding ways to feel less alone is very helpful
Hope you all will have your success, step by step Here at PC we can support each other and win.