Question about distraction

Leaning into the thoughts generally means not to try to push them off but to "embrace them". Example was my heart palpations they're distressing. When I have them I have these horrible thoughts that come with them and normally I'd try to not think about them cause they upset me but instead I go ahead and let them play out to their fullest but not engage (I listen and don't reply). Once they've played out you can either prove them wrong or you can use scripting to manipulate them and upscale them. You can even mock them. If you have physical sensations you're trying to escape. Leaning into them means acknowledging them and letting them happen until you say you've had enough not when ocd does (my palpations was worse when I laid on my left side. I used that as my exposure).does this make sense?

@Will86 Yeah thanks for taking the time to explain this to me. It makes a lot more sense put this way and it is very helpful.

@AppleCupcake When we fight the thoughts/sensations we reaffirm that they're a threat. It's uncomfortable but the mindset can be changed.

@Will86 But how do you avoid getting *stuck* in the thoughts once you’ve allowed yourself to engage with them? How do you avoid spiraling? I understand the theory but drawing a line between engaging with the thoughts (to diffuse their power) and spiraling with the thoughts seems unclear…

@AppleCupcake You don't engage. You don't talk back (minus saying something like maybe maybe not), you don't compulse, you don't seek reassurance, etc. You only allow them to happen then you disengage. I think of it as a disagreement. You listen to the other parties complaint then walk away. If you get stuck once you acknowledge that you're stuck you disengage again. That may look like going and doing dishes, taking a walk, or going about any task you already set to do. Like oh okay ocd said that if I don't check my pulse for 2 minutes then I'll miss something n die maybe i will maybe i won't but 🤷🏻‍♂️ I got dishes to do instead. If you find you check your pulse and ya get that shit I slipped response go ahhh you got me but I'm bust so ✌🏻

@Will86 I'm not saying dostract btw incase you haven't noticed these tasks aint usually mentally taxing. You can listen to ocd ramble while you do them but it's important to learn how to function with discomfort and that ocd is a liar. The only way to prove that is to keep moving forward dispite what it says.