How to overcome OCD and obsessive thinking.
‘Brain lock’ by Jeffrey Schwartz is a brilliant book. We highly recommend it.
It is a book about overcoming obsessive compulsive behaviour but it can also be used for overcoming obsessive thinking.
The central idea in the book is a 4 step process that you can use as a self treatment.
The four steps are –
- Relabel
- Reattribute
- Refocus
- Revalue
This 4 step process is a mixture of cognitive therapy and mindfulness.
Here is a brief explanation of the four steps –
Step 1 – Relabel
The first step is to recognise what the obsessive thoughts and urges really are. They are false brain messages.
Step 2 – Reattribute
The second Step is to realise that they are caused by your brain and so attribute them to your brain.
Step 3 – Refocus
Put your attention on something else and do another behaviour regardless of the deceptive messages.
Step 4 – Revalue
See the thoughts and and urges for what they really are. They are of no value so do not focus on them.
This technique really needs to be at the heart of any attempts at overcoming OCD and obsessive thinking.
It is practical and science based and more importantly, it really works!
A few thoughts on the 4 steps –
Using the steps on their own without using other techniques requires tremendous effort and self-discipline because of the amount of anxiety being produced.
It is a great technique but the way the 4 steps are worded, makes it seem more complicated than it needs to be. This makes it more difficult to apply.
At the Anxiety Bridge we not only recommend the best researched techniques but we also aim to simplify everything and show you how to use a combination of self-help techniques to overcome your anxiety.
We have our own simple technique, which is very easy to use.
Please join if you’re interested in in finding out more.