c. Acceptance through Willing Exposure

Run after the bus, sometimes.

Hi there, Group. Great week. Question for you: When you are half a block away and people are getting on the bus you’re about to miss, what do you do?  Your answer helps us understand your experience during incidental exposure.  The short answer is run after the bus, sometimes. Flexibly. Humorously. Like your life depends on …

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Intentional Practice – Part I

You’re wondering if you are doing ERP correctly and if it will make you better. Great question. There’s a lot to discuss, so we’ll break this up over the next several weeks.  ERP stands for exposure and response prevention. It is a cognitive behavioral treatment technique. Anxiety is created, maintained, and intensified by experiential avoidance. …

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The present is a gift.

Let’s elaborate on building a compassionate attitude towards the present moment.  While anxious, so many sufferers have critical thoughts like, I’m supposed to be mindful right now. I should be using my skills. I’m not doing this right. It makes everything worse. If this is you, try cueing yourself with My present moment is a gift I can offer myself right …

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Of course I suffer.

Let’s talk more about self-criticism and self-compassion.  Your suffering isn’t just because of recurrent unwanted intrusive thoughts, chronic worry, a depressed mood, or another uncomfortable private experience. The interpretation that you shouldn’t have such an experience and that there is something bad, weak, or crazy about you for such experience creates, maintains, and intensifies your suffering …

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I’ll do it scared.

“I’m not sure what will kill me, but it won’t be shame.” The content typically matters when you’re feeling is shame. If you think a component of your suffering is shame, find a way to get some words around that, either by talking or by writing or both. Then, share it with someone you trust. Use shame …

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Shame is a cue to connect

There might be a reason that your anxiety or OCD content is stuck. It isn’t because of the content. It’s never because of the content. It might be because of shame. It’s okay to feel shame. It’s a feeling, not a fact or prediction. Let’s go towards it.  Shame is the feeling you have when …

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Know your OCD

This week, several members asked for strategies that help them decide whether or not they were experiencing OCD. Put another way, the topic is: “When I know it’s OCD, I know what to do. What do I do when I don’t know whether I’m bothered by a real problem or it’s OCD?” Let’s come back …

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The Anxiety Effort Paradox

You arrive at this community with the intent of reducing or eliminating anxiety. You have heard that there are tools, techniques, and coping skills that will either help you manage your anxiety or cure it completely. Other people around you seem to be less anxious and seem to use methods like meditation, yoga, nutrition, sleep, …

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