Step 7 - Accept Sit and Breathe

Accept, Sit and Breathe

https://www.restoredminds.com/5-Rules-For-Recovery

Accept, Sit and Breathe is a process that is rooted in Acceptance and Commitment Therapy. And when it comes to this process it is important to distinguish that accepting the presence of a thought, does not mean you accept the thought to be true. This idea of “acceptance” can be very scary for people with OCD….probably because OCD in its very nature involves “unacceptable thoughts.” But it important to realize that most people experience or have experienced the exact same thoughts you are experiencing – but they are able to simply brush it off as a weird thought. This is really the underlying difference between people that struggle with obsessive thoughts verses people who don’t.

So when it comes to “accepting” your obsessions…..try to think of it like being in an elevator with a person you don’t particularly enjoy being around. You can still stand next to them and not like them. In the same way you can still have obsessive thoughts in your head and go about your day.

This process might seem scary at first, but it is possible for you to get through this. It may also take some practice before you get good at it. So, in this step I want you to try this three-part process called ‘Accept, Sit, and Breath.’

First, accept your obsessive thought without casting any judgment on it. It does not matter what the content of the thought is, just let the thought be there
Second, identify any uncomfortable feelings that are associated with the thought. If you feel a rush of anxiety, worry, doubt, fear, or disgust, identify it and sit with the feeling. Let yourself experience the uncomfortable feeling. Sit with the feeling as long it takes for the feeling to dissolve on its own; do not try to push it away.
Third, while you are sitting with the feeling, I want you to draw your concentration to your breathing. This will help keep your mind in the present, while at the same time allowing the obsessive thought to be in your mind.
A quick tip about your breathing, try to start applying a method called diaphragmatic breathing. This is done by utilizing your diaphragm, which is a muscle located between the chest cavity and stomach cavity.  By using your diaphragm, oxygen enters your lungs and your stomach will expand during this type of breathing.

You see obsessive thoughts have a tendency to inflict a state of fear or panic, which usually causes a person to breathe short, quick breaths. By taking the time to actively slow your breathing down and practice deep, slow breaths, you accomplish the following: you help release toxins in your blood stream, you improve the quality of oxygen in your body and brain, you help release tension in your body, you improve your posture, and you also give yourself a task to concentrate on while the obsession is present.

When practicing diaphragmatic breathing, your goal should be to have between 4-8 deep breaths per minute. Be sure to practice when you are not in the middle of an obsessive episode.  The more you practice the easier it will become when an obsessive episode begins.

To summarize this process, you should try to perform the following steps. First, notice your obsession and identify it. Second, accept your obsession as a thought and don’t fight it. Realize that you may not be able to control every thought that enters your mind, but you can control how you react to the thought. Third, with the obsession in your mind, slowly draw your attention to your diaphragmatic breathing. This technique is great for times when you are experiencing a flood of obsessions in a public setting.

You can direct your attention to your breathing and no one will know anything is even happening.  One of the best things about this technique is you can practice it anytime, anywhere without anybody noticing.