Healthy talk

- Act Like You Like it Say things that indicate you actually like what OCD is telling you to fear. Fake smile, laugh, take on relaxed body posture. - Utilize Mindfulness Bring yourself fully into the present. Describe the exposure task. Name your fears and emotions. -Label & Abandon Label the ritual as something OCD and fear want you to do. It is your choice not to do them. Do anything but the ritual! Take a walk, watch T.V., or even pick your nose! -Sit With It Ultimately, response prevention is about doing nothing-- refusing to engage in the behavior OCD wants you to. The more distress you feel, the faster your body and brain will begin to habituate. Teach Your Brain These fears and obsessions have no purpose or value! Ask yourself if these thoughts are really serving you in the long run, or if they are strengthening OCD. - Opposite Action Do the opposite of what your fear tells you. When it says to avoid, instead, approach! This is what counselors call the healing paradox. -Delay or Postpone Delay doing compulsions or rituals that OCD tells you to do. Wait 5 minutes and up to multiple days! -Undo It Do a behavior or think a thought that goes against your compulsions. Examples are, thinking of something unlucky or touching something dirty after washing hands. -Act Like You Don't Care Say things that indicate an attitude of indifference. It's okay to feel like you're acting! -Use Your Supports Ask family, friends, or loved ones for words of encouragement. Avoid reassurance! -Add to OCD Shock your bully into submission by agreeing with it. “I am a bad person, thank you! I think I’ll be an even worse person tomorrow!" You do not actually have to believe these, you are simply facing your bully. -Shock Your OCD Shock your fear by digging even deeper and exposing yourself to more feared stimuli. Think, "I'll show you not to mess with me!" -Make It Ridiculous Make fun of OCD! Say your obsessive thoughts out loud in a funny or really slow voice -Reward Yourself Reward yourself whenever you do an exposure and don't engage in compulsions or rituals! -R.I.D.E. It Out Rename the thought: "This is OCD, not me." Insist that YOU are in charge. Defy OCD. Do the opposite. Enjoy your success--> "I did it, and I can do it again." -Breathe Take a moment to do some box breathing to activate your parasympathetic nervous system. 5-5-7 -Accept Separate feelings of shame and guilt from the fact that you have intrusive thoughts and fears. Accept the process and your efforts. It's okay to make mistakes. -Meditate Bring yourself into an attitude of detached observation. Focus on your breathing. -Commit to Uncertainty When OCD & fear tell you to figure something out, commit to being uncertain. Say to yourself, "Maybe, maybe not..." -Name Your Stregnths Without reassuring yourself, name your unchangeable qualities. "I am brave. I can do hard things. I am strong."

It will be hard but I know you can do it bro 😎 we’re all here for you

I’ll give you a list my therapist gave me