ERP Challenge 💪
Practice washing your hands for 30 seconds without walking around. What are you practicing?
Washing for the planned amount of time without adding extra rituals or walking around to manage the discomfort.
Look at the word DUMB for five seconds. What do you do if Nee shows up?
Keep looking and allow the thought or feeling to be there without neutralizing it.
Nee tells you to wash your hands again because they might be dirty. What might Nee be trying to get you to do?
Do a compulsion to feel clean or less worried. I can choose not to listen to Nee.
Nee asks, “What if something bad happens?” What could you say instead of trying to figure it out?
“I don't know,” or “Maybe, maybe not.” Then return to what I'm doing.
What is the name of the house-elf who serves the Malfoy family before becoming free?
Dobby.
Mom or Dad moves one item on your desk. Leave it alone for one minute. What are you practicing?
Leaving something not quite right without fixing it.
Look at STUPID or SHUT UP. Nee wants you to make the uncomfortable feeling go away. What can you practice?
Keep looking without trying to make the feeling disappear or doing a compulsion.
You notice that something on your desk isn't just right. How can you tell whether Nee might be involved?
I feel like I have to fix it or make it just right, even if I don't actually need to.
You notice a praying thought happening automatically in your head. Do you have to fight the thought to make it stop?
No. I can let the thought be there without deliberately continuing a prayer to neutralize it.
What is the name of the wizarding prison guarded by Dementors?
Azkaban.
Touch the trash handle, broom, mop, vacuum, or your own dirty clothes. What should you practice afterward?
Allow the uncomfortable feeling and resist extra washing or avoidance. Follow ordinary hygiene rules.
Look at the full omg word. You feel an urge to pray. What can you do?
Allow the urge or automatic prayer thought to be there without deliberately praying to neutralize the word. Keep looking.
You don't want to touch the broom because Nee says it's dirty. What is Nee encouraging you to do?
Avoid something that makes me uncomfortable.
Nee asks, “Are you sure God isn't mad?” What can you do instead of answering Nee?
Let the question go unanswered and continue with my activity.
What are the names of the four founders of Hogwarts?
Godric Gryffindor, Helga Hufflepuff, Rowena Ravenclaw, and Salazar Slytherin.
You're in the car with Mom, and another car is merging. You want to ask Mom if she sees it. What can you practice?
Resist asking for reassurance, allow the uncertainty, and let Mom manage the driving.
Watch a video where someone says “Omg.” What is your job during the exposure?
Listen and allow uncertainty without deliberately praying, mentally correcting, or trying to undo the word.
You worry that someone might break into your house, a fire might happen, or there might be a car crash. Does having the worry mean you have to figure out how to prevent it?
No. I can have the worry without trying to solve it or get certainty.
You feel like something in your room isn't right, and you want to fix it immediately. What could you practice?
Leave it as it is and continue doing something else while allowing the uncomfortable feeling.
What is the name of the potion that gives the drinker extraordinary luck for a limited time?
Felix Felicis, also called Liquid Luck.
Imagine you're riding in the car. You notice another car merging, but you don't know if Mom has noticed it. Practice allowing that uncertainty without checking with Mom.
“Maybe she sees it, maybe she doesn't. I don't have to check.” Continue riding without gripping the car or seeking reassurance.
Listen to a song that includes a triggering word, such as Get Down or Ex-Wives. What can you practice while listening?
Listen to the song while allowing discomfort and uncertainty, without deliberately neutralizing the words. Continue listening as planned.
Nee tells you that you MUST do something to prevent something bad from happening. Give one example of how you could respond differently.
Allow the uncertainty, resist the compulsion, and continue with what I was doing.
Nee says, “You need to know for sure before you can move on!” Give an uncertainty response and tell me what you would do next.
“Maybe I'll know, maybe I won't.” Then continue with my day without trying to settle the question.
What are the three objects that make up the Deathly Hallows, and who originally owned them according to the story?
The Elder Wand, the Resurrection Stone, and the Invisibility Cloak. The legend attributes them to Antioch, Cadmus, and Ignotus Peverell, respectively.