דפנה שם טוב

התגברות על מחשבות טורדניות חרדתיות

שלבים להתגברות על מחשבות טורדניות חרדתיות // דפנה שם טוב

שלב א

להבחין בהתרחשות כלשהי

שגרמה לי כאב

לדוגמא – כאב לי עכשיו ש…

חברים לא הזמינו אותי למסיבה שלהם או התעצבנתי על בן או בת הזוג שלי…וכו וכו

שלב ב

לכתוב לעצמי איזה מחשבות טורדניות צצו לי בעקבות האירוע הזה

לדוגמא – החברים לא הזמינו אותי למסיבה, זה מאוד מדאיג. מדאיג אותי המצב הזה

שלב ג

לשים לב איזה מחשבות אוטומטיות האירוע הצמיח, ומה אני מוסיף עליהם מעצמי. לראות בהם קולות רקע לא רלוונטיים. ושיכולים להיות בשליטתי, לעומת המחשבות הראשונות.

לא להתווכח איתם לא להשתכנע מהם וגם לא להיות מוטרד מהרעש שהם עושים. הוא יחלוף יותר מהר אם לא תושקע בו מחשבה.

שלב ד

לחזור למחשבה הראשונית המטרידה ,שצצה לי בראש מיד אחרי האירוע שהפעיל אותי. לנסות להבין מה אני צריך לחזק בתוך עצמי כדי להיות פחות מופעל מכזאת סיטואציה.

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