Ive noticed that even as I do it passively before therapy it helps a lot
Could you give me some advice on how you do that? For me whenever I’ve tried it makes me feel like I like them and then I feel even worse.
Yeah, it does make you feel the opposite of your values for the time being, but it reduces distress. It inherently stops obsession too. It’s like showing ocd that You’re not scared of the thought and it just stops coming up.
The best way is to acknowledge the thought then complete ignore it. Don't try to reason or argue with it. Don't try to convince yourself why it isn't true. Just sit the uncertainty and anxiety. Resist the urge tobdo a compulsion. I've found it helpful to say "maybe may not."
So good! Just showing your mind, that you do not care, that “whatever wants to happen , let it be”, really changes a lot.