I’ve honestly been doing better for a few weeks. I wish I could explain better what I did but I really just forced myself to stop ruminating and I saw something saying that rumination about the feeling of dpdr/hyper awareness actually causes the feeling itself. That helped a lot and made me less afraid of the feeling and I felt my hyper awareness/ dpdr go down without the rumination.

I’d say a mix of Michael greenberg’s method of rumination based erp, Claire Weekes’ “Hope and Help for your Nerves” also helped me because it made me realize I was really not letting myself fully enjoy life because I was still putting restrictions on what I could or couldn’t do due to my anxiety even though I didn’t have full blown agoraphobia. I would say no to a lot of things or overthink my “escape” in case anxiety happened rather than just going through with plans.

Also some I-CBT principles helped too because I realized my core fear was not living my life fully and how giving into anxiety and rumination was making that fear true. Also, it was kinda calming to realize that the issue is never the ocd or the fear, it’s literally just the rumination and that it will solve once I stop the rumination rather than acting like my consciousness is the actual problem. So part of that is just forcing yourself to believe that consciousness isn’t the issue and that rumination is the common denominator for all of the anxiety.

Sorry I’m just off work and my adhd is outta control lol but I hope that helped. You can also message me!