Post by andreahendryx on Feb 13, 2011 18:04:08 GMT -5
I subscribe to a newsletter/advice thingy for anxiety and OCD. It seems that many people suffer from the "what ifs" and this most recent newsletter offered a technique for dealing with the "what ifs":
It's called the "Onion Technique"
STEP ONE: Keep a small notepad with you. Each time you notice
a what-if thought, write it down and then continue with your day.
STEP TWO: Later, when you're feeling fairly relaxed, open up your
notepad to the first what-if thought.
Read the thought aloud and then ask yourself: "And what if that
DID happen? THEN what would happen?"
Write down your answer.
STEP THREE: Repeat this process of digging deeper several
times, each time asking "And what if that DID happen? THEN what
would happen?"
Each time you ask the question: "Then what?" you peel off another layer. After several layers you will reach your core belief - the belief that is at the root of your fears. You'll know when you've gotten to the core belief because it will create a strong emotional response.
It's called the "Onion Technique"
STEP ONE: Keep a small notepad with you. Each time you notice
a what-if thought, write it down and then continue with your day.
STEP TWO: Later, when you're feeling fairly relaxed, open up your
notepad to the first what-if thought.
Read the thought aloud and then ask yourself: "And what if that
DID happen? THEN what would happen?"
Write down your answer.
STEP THREE: Repeat this process of digging deeper several
times, each time asking "And what if that DID happen? THEN what
would happen?"
Each time you ask the question: "Then what?" you peel off another layer. After several layers you will reach your core belief - the belief that is at the root of your fears. You'll know when you've gotten to the core belief because it will create a strong emotional response.