While cleaning out my room I found a paper that my therapist gave me some time ago to deal with obsessive and intrusive thoughts. Sorry the paper is a little crinkled and stained, but I figured Iβd post it in hopes that it will help someone like it helped me.
Here it is again with text for anyone who canβt see the picture
That thought isnβt helpful right now.
Now is not the time to think about it. I can think about it later.
This is irrational. Iβm going to let it go.
I wonβt argue with an irrational thought.
This is not an emergency. I can slow down and think clearly about what I need.
This feels threatening and urgent, but it really isnβt.
I donβt have to be perfect to be OK.
I donβt have to figure out this question. The best thing to do is just drop it.
Itβs OK to make mistakes.
I already know from my past experiences that these fears are irrational.
I have to take risks in order to be free. Iβm willing to take this risk.
Itβs OK that I just had that thought/image, and it doesnβt mean anything. I donβt have to pay attention to it.
Iβm ready to move on now.
I can handle being wrong.
I donβt have to suffer like this. I deserve to feel comfortable.
Thatβs not my responsibility.
Thatβs not my problem.
Iβve done the best I can.
Itβs good practice to let go of this worry. I want to practice.
Actually super helpful
