Step 7 - Accept Sit and Breathe

Understanding the Basics of OCD

Obsessive-Compulsive Disorder (OCD) is characterized by persistent, unwanted thoughts (obsessions) and repetitive behaviors (compulsions). These obsessive thoughts often trigger spikes in anxiety, which people try to mitigate through compulsive actions. But this cycle can be broken by employing structured techniques designed to help you accept and manage these thoughts.

Step 1: Acceptance of Obsessive Thoughts

The initial step in managing OCD with the "Accept, Sit, and Breathe" approach is to accept the presence of obsessive thoughts. Many individuals struggle with this concept because these thoughts can be disturbing or nonsensical. However, acceptance does not mean agreeing with the content of these thoughts. Instead, it's about acknowledging their presence without giving them undue importance.

By accepting that these thoughts are part of your mental landscape, you can start to see them for what they are—just thoughts. This crucial step shifts the focus away from trying to eliminate the thoughts and towards a more tolerant and less reactive stance.

Step 2: Sit with Uncomfortable Feelings

The second step is to sit with the uncomfortable feelings these obsessive thoughts generate. This practice is similar to Exposure and Response Prevention (ERP) therapy, a widely recognized treatment for OCD. Instead of avoiding these feelings or trying to neutralize them with compulsive behaviors, you allow yourself to experience them fully.

This exposure helps in the habituation process, where the anxiety peak gradually diminishes over time. Essentially, you’re training your mind to handle these feelings without resorting to compulsive actions. The more you practice sitting with these uncomfortable sensations, the more you demonstrate to yourself that these feelings will fade on their own.

Step 3: Focus on Your Breathing

Finally, the third step involves turning your attention to your breathing. Anxiety often leads to shallow, rapid breaths, which can exacerbate the feeling of panic. Concentrating on deep diaphragmatic breathing—taking deep breaths for five seconds in and five seconds out—can help regulate your oxygen levels and produce a calming effect.

Focusing on your breathing serves a dual purpose: it keeps your mind occupied, and it promotes physiological relaxation. This technique helps you ride through the anxiety, ultimately reducing its intensity and the impact of the obsessive thoughts.

Conclusion

The "Accept, Sit, and Breathe" method offers a structured approach to managing OCD. By accepting the presence of obsessive thoughts, sitting with the resulting uncomfortable feelings, and focusing on your breathing, you can break the cycle of obsessions and compulsions.

Practicing these steps consistently can lead to habituation, helping you manage your symptoms more effectively over time. For more detailed guidance and support, visit Matt’s website at www.restoredminds.com

By integrating this method into your daily routine, you’re taking significant strides towards controlling OCD and leading a more balanced life. Remember, the journey to recovery starts with small, consistent steps.