Uncertainty

I don't know, and I don't need to know. I can't be 100% certain, even if I try. These thoughts are uncomfortable, and I can allow them to exist without attaching any meaning to it. I can tolerate discomfort , it will give me freedom of this. Just because these thoughts are uncomfortable, doesn't make them dangerous. It's uncomfortable, and I don't need to judge everything that comes up. I don't need certainty to tolerate this discomfort. I can tolerate not knowing the answer. I can't be sure. I don't need to figure it out. I can't be sure. Could be, could not.

By just not answering any thoughts. Not engaging with them. Either just notice them and let them be, or watch tgem disappear from your mind.

‘I hear you, you can stay or go but I’m not engaging with you’

If my ocd is really bad I make fun of it ex. “Nice try ocd i figured you out so fast! You are gonna have to try harder next time”

A good way to accept uncertainty is get busy with life. Be so busy you have to accept the thoughts.

“I don’t need to answer that right now”

“thanks for that thought”

“Lol ok”- sarcastically

Sometime I have compassion for it Like ‘thank you, it would be great to have absolutely certainty about that but I am okay with not knowing’

Practicing mindfulness

I didnt understand the "maybe, maybe not" thing at first when my therapist brought it up because i wasnt stopping my compulsion. If you stop the compulsion long enough eventually your anxiety will go into remission. You need to know what your primary compulsion is and stop it. And as the anxiety fades you will better understand the "maybe, maybe not thing. You will hear therapists say, "take the C out of OCD and eventually OCD dies.

‘Totally! Thanks!’ Eye roll

I say “it’s possible!” or “okay brain, thanks for that but I’m moving on with my day.”

So many great replies!

https://www.sheppardpratt.org/news-views/story/how-to-respond-to-unwanted-obsessive-thoughts/#:~:text=There%20is%20no%20one%20right,if%20you%20wish%20to%20entertain.

These are all great !! Ty