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So let's continue working on your obsessions.
This section contain seven topics, each representing a different
skill. They are: postponing,
changing
the ways you obsess, letting
go of worries, using
worry time, using
a loop tape, using
an extended tape recording of your feared consequences,
and directly
facing the situations you fear.
You know the first step already, before you do
ANYTHING else. That is... you accept the
obsession. When you have your obsession, the first thing you typically
do is resist it and fight it. That reaction will usually intensify
your obsession. So since that doesn't work very well, try
something new: accept that you just started worrying. Don't
work on anything else until you commit yourself to this idea. Because
every other self-help technique is applied after you say, (and
believe), "It's OK that this just popped up in my mind."
Let me say that again. Don't work on anything else until you commit yourself to this idea. Because every other self-help technique is applied after you say, (and believe), "It's OK that this just popped up in my mind."
Now, you have two options once you notice that you just started obsessing and you accepted that it's OK. One is postponing the obsessions, the other is changing how you actually obsess.
Step 1: Postponing your worries
Step 2: Changing the ways you obsess
Step 3: Letting go of tensions
Step 6: Create a tape of extended obsessions
Step 7: Directly face the situations
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