Hi YoSoy ~
Welcome back to the fight
I'm in the same boat with you.
To watch porn is bad, but it doesn't mean that we're bad persons. To relapse is painful, but it also gives us chances to learn new knowledge and improvise the strategy to overcome the addiction.
I would like to share with you the 4 steps treatment for OCD proposed by Dr. Jeffrey Schwartz, the author of Brain Lock. Perhaps you can incorporate it with the current ERP methods.
An Introductory Overview of the 4-R steps treatment for OCD:
The intrusive thoughts, why it keeps bothering? It's more the medical (brain) issues, not really the psychological issues.
1) Relabel : - calling the problematic thoughts with its right's name.
-"I'm having urge, it is the OCD symptoms, this is just my OCD."
-I'm having OCD symptoms.
2) Reattribute : - relate to the real reason
-"It's not me wanting to do this, it's just my OCD that making me wanting to do it."
-This is caused by a medical condition.
*the long vission : not to identify yourself with the OCD
* Annoying bothersome feeling. So, have to actively remind yourself, "It doesn't make sense."
3) Refocus : - do simple, enjoyable, achievable activities. Anything that you do that challenges the believe of the OCD.
-"Since it's not me, it's only my OCD, what I can do is to refocus and change the way the brain is responding."
*overriding the active response for the OCD symptoms with new constructive behaviours.
4) Revalue : - New healthy way of seeing and responding to the OCD thoughts, due to the regularly training of the 3 earlier steps.
*15 minutes rule: rule of thumb for the refocus activities.
Wish to hear more good news from you .
"God, grant that I may seek to comfort rather than to be comforted; to understand,rather than to be understood; to love,rather than to be loved." - Alex Wolf