Does anyone have tips for how to keep pushing thought thoughts? I have attached so much meaning to insignificant thoughts and therefore cause me a TON of discomfort...I know the meaning isn’t real but it feels so real how do I disregard?

Feelings are not facts. Remind yourself of this each time. “I’m feeling X. But that does not make X true.” There are two cognitive distortions at play here: emotional reasoning (thinking something must be true because you “feel” it so strongly) and magnifying (exaggerating the importance of something). When this happens, label the distortion and see if you can come up with a more reasonable assessment of the thought you’re struggling with. “I feel X very strongly right now. But the strength of this feeling doesn’t make it any more or less true.” And “This thought makes me think X must be true. But one does not necessarily lead to the other. They could be related. Or they could not.”

Here’s an example of throught restructuring vs reassurance Thought: “I am feeling X very strongly right now so it must be true.” Reassurance: “I just did a bunch of internet research that confirms X is in fact 100% not true. Now I can finally relax.” (Relaxation lasts briefly...) “I’m feeling X super strongly again, what if that means Y is true instead...” **seeks more reassurance online** repeat. Through restructuring: “I am feeling X very strongly right now, and that makes me want to believe it’s true. But that is emotional reasoning. The strength of this feeling doesn’t make it any more or less true. I am uncertain what’s true and I accept that.” **sits with anxiety until it naturally subsides**

It’s not reassurance to remind yourself that your feelings/thoughts may not be true. It would be reassurance to try to prove to yourself that they are 100% false.

Anytime your OCD says, “X might be true” say “yeah, maybe! But maybe not.” If you start believing it (ie “it feels so real, it must be true!”) restructure the thought (ie “hey that’s emotional reasoning! I’m feeling X strongly, but that doesn’t make it true or false. I can’t be certain based on this feeling and I accept that.”)

Allow them to come. Do not push, that is the biggest mistake and struggle that you will not be able to overcome yet. Allow them to come.

Thank you!! Does this count as self reassuring?

Thought** restructuring

Thank you! So with the whole uncertainty thing...what if I know for sure the thoughts aren’t real, how would uncertainty play into that? Like I know it’s not real and it’s just my ocd but my ocd continues to tell me it might be true...?

Your original post said that these thoughts feel real to you, you’re attaching meaning to them, and they’re causing you distress. So it doesn’t sound to me like you know for sure they’re not real, or you’d just let them pass and not care about them. Uncertainty is how you fight that nagging doubt that they “might” be true that makes you do compulsions to be sure.

Gotcha thank you!!