So what I’ve found extremely helpful in my recovery, is understanding that my brain is going to do “brain stuff” as in my brain is going to have thoughts. Keep in mind, everyone has thoughts.
But- what separates us people who have anxiety disorders compared to people that are “normal”??
Very simply put- people who are normal, have thoughts 24/7 just like people who have OCD. But those who are normal, don’t react to their anxiety. People who have anxiety disorders, react to their anxiety. We judge the thoughts and sensations we don’t like, and label them as “bad” or “intrusive” notice that these are compulsions. Thoughts are like clouds, they are always going to be there and come and go, and there’s no need to react to them. A normal person doesn’t react to anxiety, they just let the anxiety be there, and then move on to what they value doing.
So for example- You’re driving down the road, and a random thought pops in your head “Am I breathing right now? Who controls my breathing? What if I stop breathing? Notice these are thoughts. Absolutely nothing to do with your actions, they are thoughts. They are separate from you. Now, why did you get anxiety from those random thoughts? That’s simple- your brain knows you don’t like anxiety, so it’s going to constantly come up with thoughts, feelings and sensations you don’t like! Your brain knows you don’t like anxiety and being uncomfortable, so it’s doing the only thing it knows- and that’s coming up with more ways to protect you and to keep you out of danger. Your brain knows you will perform a compulsion, like coping, checking and controlling to get rid of that thought, feeling or sensation you don’t like. Cutting out the compulsions is the key to recovery. Letting your brain know, that’s it’s ok to have anxiety. It’s ok to have ANY thought or sensation.
So back to the car ride- you had those thoughts. Now here’s how to cut out the compulsions……. Continue driving. Those thoughts can sit there. You don’t have to analyze those thoughts, or talk to yourself and ruminate. You don’t have to keep checking your breathing. You don’t have to stop your car on the side of the road and cope with the anxiety and do deep mantra breathing. Just continue to drive. Give your brain the opportunity to experience what discomfort and anxiety feels like. Those are perfectly natural feelings. The key to great mental health is doing the things you value, while having any thought, feeling or sensation. 😊