Tanner Murtagh MSW, RSW

3 Step Process to overcome fearful and obsessive thinking! (PRTC, 2021)

REALIZE your brain has snapped back into having fearful or obsessive thinking. Practice having detached curiosity about the thoughts in your mind.

RE-EXAMINE your thoughts. Ask yourself if your thoughts are helpful or factually true. This supports us in challenging your thinking patterns.

RESTORE safety cognitively, behavioural, or somatically:

☀ Give yourself safer, more balanced thoughts

☀ Engage in behaviour that creates calmness or joy

☀ Process dysregulation/emotions underneath your thoughts

☀ Focus on deep slow breathing with an extended exhale

☀ Focus on pleasant sensations in the body

Consistently using this skill each day can rewire your brain out of fearful and obsessive thinking.

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