- Date posted
- 1y ago
any help please
i'm trying the maybe maybe not method but i keep getting hit back with anxiety and the what ifs 😣 what else can i do 😢
i'm trying the maybe maybe not method but i keep getting hit back with anxiety and the what ifs 😣 what else can i do 😢
I have found some techniques for you in the Internet . Hope this helps. External voice Instead of saying "I'm going to fail," say, "I'm having the thought that I'm going to fail", thereby creating some space between you and the thought. Name the story If all these thoughts and feelings were put into a movie titled "the something something story", what would you call it? For example, "the I'm going to fail story" or the "no one likes my story". Type it out Imagine your thought on a computer screen, then play with it by changing the font, colour and formatting. Pop-up mind Imagine that your unhelpful thought is like an internet pop-up ad. Practice closing the pop-up window. Passengers on the bus Imagine yourself driving a bus. Treat difficult thoughts as rowdy / annoying passengers. See if you can keep driving, rather than stopping when they want or trying to kick them off. Can you stay focused on driving your bus safely to your destination? Say it slowly Say the thought in slow motion. What do you notice about the power of the thought now? Is it as painful or uncomfortable as it was before you practiced this strategy? Leaves on a stream When the thought pops up, imagine placing it on a leaf on top of a gentle stream and watching as it disappears. Thanking your mind Next time an unhelpful thought pops into your head, try saying "thanks for that brain." After all, your brain thinks it's helping. Carrying cards Write difficult thoughts on small cards and carry them with you. It helps show you that you can carry your history without losing your ability to control your life.
@ Liza Dogtieva Thank you for sharing these!! Helpful.
@StayGold Thank you . You are welcome !
I have heard from my therapist about thoughts diffusion . Maybe you should try it too . It is about learning to step back from thoughts . Cognitive defusion is about: − looking at thoughts rather than from them − noticing thoughts rather than get caught up or buying into the thought − letting thoughts come and go rather than holding onto the thought. It is the overall principle , you could read more in the Internet or ask your psychotherapist . I think that when you will start ERP it will get better . Maybe maybe not method is not always helpful .
@ Liza Dogtieva i just need some help at this point i'm trying my best i thought maybe maybe not was the tool to use when uncertain happens
Hello , Have you tried ERP ?
@ Liza Dogtieva i've just started therapy agaain so only one session done so not yet
You can't use "maybe not" as a mantra. Doesn't work that way. You have to act in line with the words, like you don't care. Like it doesn't matter what thoughts you have or if the anxiety is present or not. Search treatment if possible.
@Estrid what do you mean act in line? i am in treatment but only just started
@NaggingOCD I am glad to hear that you are in treatment! I mean that many people just use the words, say them out loud and then continue to ruminate and struggle with the anxiety. In treatment we learn to give room for the anxiety with openess and willingness.
@Estrid say the thoughts out loud or MMN
I understand . Trying some techniques by yourself could be difficult . For me too .
I am so so upset and anxious right now. At this point I badly need reassurance as Im feeling a whole panic attack coming on. Has anyone ever had the feeling in their head and body like they are actually going to act on a terrible harm related intrusive thought like it actually feels like you are. Im scared as fuck i dont know what to do because What if i actually do that i am so scared does it ever feel like your on the edge of doing it and you get this whole intrusive urge in your body PLEASE REPLY please tell me experiences
sometimes, to try and prove my fear wrong i’ll be like “ okay, let me think of this REALISTICALLY. would i REALISTICALLY feel this way or do this thing? “ then i come up with scenarios in my head on how i think i would realistically ( or logically ) do something but then my feelings go against that thing i thought of then i start getting anxiety and start to fear that i would actually want my fear to happen or that i’d feel a certain way that proves my fear true. it’s basically just checking how i feel about something i think of to try and prove my fear wrong, checking my emotions or checking how i think i’d realistically feel towards it.. but then i may react “ unrealistically “ it goes wrong and i freak out
hi. so one big factor of my OCD is rumination. i met a guy who i have a crush on the idea of (idea bc there are red flags). my biggest fear is not finding true love, my ex told me no one else would deal with what i have (my ocd, specifically reassurance seeking and getting overstimulated after intimacy). a few weeks ago, my friends and family all gathered and tried to give me advice that sounded like “you’re shy and you’ll never find someone.” after that, i’ve felt off. i’ve been using an unhealthy coping skill, daydreaming, and i’ve just felt unbalanced. my ocd makes everything feel different sometimes, i can’t explain it. life, myself, almost like being in a dissociated state. has anyone else experienced that? i don’t know how to remain balanced during my off times and i know pms exasperates it all. i take ashwaghanda and omega 3s in a multi vitamin daily. i take them all together in the evening but i’ve missed three days recently and also messed with my rocky sleep schedule because of fun times with friends. i hope these supplements work, because i don’t know if i’d be brave enough for medication. i had a bad reaction on prozac and often am forgetful. i just have been battling my OCD consciously for almost ten years now and unconsciously for longer. i am so tired, as my mental health extends beyond my OCD. i’m in talk therapy with some cbt aspects but i only see her twice a month. i’ve broken down so many times and promised myself id get on track or that certain things would work, but it’s like i am stuck in a circle that gets smaller when i’m able to help myself. i just want to be normal. i want to be able to mess up my sleep schedule to enjoy good times and not suffer horrible consequences or fear that i will be entirely thrown off balance. i don’t want to worry or doubt or feel so dissociative that i squint my eyes for a moment and wonder why i feel so unreal. i will never understand why god has allowed me to go through this. i cannot let it be for nothing but i don’t know how much more to bend and contort my body and brain to get somewhere stable but how lovely it would be if i could. i don’t have much of a schedule right now, i get apathetic and give in with things from time to time. one thing can trigger me and i am back to square one wether in a week or month. any advice, any and all is so helpful. your stories, your thoughts. maybe feeling less alone and knowing what has helped you is exactly what i need right now. thank you 💗
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