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What to do During Obsessing

panic attacks, panic attack

Stop Obsessing!, Chapter 5. Letting Go of Worries and Obsessions

 

The Stop Obsessing! Audio Series, CD 1-2: What to Do During Obsessions

 

The Stop Obsessing! Audio Series, CD 2-1: Structured Practices for Obsessions

 

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 short repeating recording, using an extended 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.

Practice 1: Postpone Your Worries
Practice 2: Change the Ways You Obsess
Practice 3: Let Go of Worries and Physical Tensions
Practice 4: Create Worry Time
Practice 5: Create a Short Repeating Recording of Brief Obsessions
Practice 6: Create a Recording of Extended Obsessions
Practice 7: Directly Face the Situations You Avoid