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Overcome Obsessional & Frightening Thoughts

Overcome Obsessional & Frightening Thoughts

related to Panic Disorder

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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