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Graduated Exposure Worksheet

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Overcome Obsessional Thinking

  • Overcome Obsessional & Frightening Thoughts
  • **BEFORE YOU READ ON**
  • A 3 Step Recovery Plan
  • Step 1. Understanding OBSESSIONAL Thinking
  • Different types of obsessional / frightening thinking
  • The thoughts themselves are not the problem The thoughts are a DECOY..
  • Obsessional Thoughts Cycle
  • What makes our thinking become ‘obsessional’
  • Common catastrophic thoughts that lock us in the cycle of fear
  • The thoughts are not ‘who you are’
  • Why might we think thoughts of a disturbing nature?
  • There goes that song again..
  • “But these thoughts feel worse than a song stuck in my head!”
  • “But why am I thinking these thoughts?..”
  • Your mind does not have a ‘mind of it’s own’
  • You are NOT the thoughts you are EXPERIENCING the thoughts
  • This problem is VERY common
  • When will these thoughts go away!?
  • What MAINTAINS Obsessional Thinking
  • Avoidance and Thought Control Strategies
  • Why Avoidance and Thought Control Strategies maintain the problem
  • Step 2. Rapid Recovery Skills
  • Identifying the underlying thought process. What are you REALLY afraid of?
  • Keeping an ‘Obsessional Thoughts Diary’
  • Sample Obsessional Thoughts Diary
  • What you resist.. PERSISTS
  • The Thought Control PARADOX
  • Learn to OBSERVE rather than ‘react’ to the thoughts
  • See the thoughts as Just Thoughts
  • Describe how you feel as if you were a ‘test pilot’
  • Question your reactions
  • Distract yourself if you need to
  • A useful technique – shift to OBSERVER mode.
  • How to REMEMBER all this
  • ‘Normalising Statements’
  • Flashcard for Obsessional Thinking
  • Step 3. Rapid recovery PRACTICE – Graduated Exposure
  • Graduated Exposure Practice works on 3 levels
  • Graduated Exposure – The Basic Procedure
  • Learning from Graduated Exposure
  • Exposure Practice – Creating your ‘Fear hierarchy’
  • Planning your exposure practice
  • ‘Smaller Steps’ Hierarchies
  • Exposure Experiments – EXAMPLES
  • Graduated Exposure Worksheet
  • Graduated Exposure Guidelines
  • Troubleshooting Graduated Exposure
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