@leokatieocd: OCD Spiral Protocal: Use this next time you catch yourself ruminating and getting sucked deeper into the rabbit hole :) 1. Notice the thought/feeling 🔎 “Okay, I feel anxious because I had the thought that…” This already starts to create some distance between the thought and reality. 2. Ground yourself in the present moment 🧘🏼♀️ Either by focusing on the conversation you’re in, taking a few deep breaths or doing a grounding exercise if you’re able (I personally like the 5-4-3-2-1 method). This helps you get out of your head and back into the present, which is important because it’s really difficult to be anxious when you’re being present (ever noticed how you ruminate less when you have a busy day??) 3.Redirect 👉 Once you break away from the thought, don’t go back to it. Sometimes it helps to distract yourself with a task (joining the convo if you’re with others, doing chores or smth you enjoy… anything to keep your mind from slipping back into the spiral once you’ve broken free) And there you go! Save this for your next spiral 🙏 #ocd #rocd #spiraling #anxietyrelief #rumination
