This presentation provides information on how to stop obsessive thinking.

1. How to Stop
Obsessive Thinking
Created &
Presented by
Brenda McCreight
Ph.D.

2. Disclaimer
 Obsessive thinking is serious and it can
ruin a day or a life
 If you have obsessive thoughts please
seek the help of a licensed mental health
professional
 This Powerpoint presentation is offered
only as information and is not a
replacement for therapy

3. Definition of obsessive
thoughts
Persistent, uncontrollable thoughts, impulses, or
images that are
intrusive, unwanted and /or
disturbing for the individual or
others who are impacted by the
associated behavior

4.  Obsessions of any kind have a
neurobiological base
 Different sources report that 1 in 40 or 1 in 50
adults have some form of obsessive behavior
or thinking
 It can develop at any age or life stage
 Researchers do not yet know for sure what
causes obsession
 OT‟s can exist on their own, or they can be
part of another mental health condition
Brenda McCreight Ph.D. workshop series

5.  OT‟s can be about memories, or
behaviours, or ideas, or regrets, or fears, or
fantasies, or shame based experiences, or
people, or…..whatever is unique to your
brain
 OT‟s are rarely pleasant
or comfortable
 Brenda McCreight Ph.D. workshop series

6.  OT‟s keep us stuck in the past or keep us
invested in a fantasy of the future
 OT‟s prevent us from living in the present
 Sometimes – OT‟s are a way of avoiding
the present – they can be a disturbed
defense mechanism, or,
a way of protecting us from
dealing with the “NOW” of
our lives
Brenda McCreight Ph.D. workshop series

7.  If
you weren‟t having OT‟s what would
you be thinking about? How would you
be spending your time?

8.  Inorder to interrupt OT‟s, you have to be
clear about what they are – so – name them
 Write them down with as much
detail as possible
 Or, tell someone about them,
and describe them fully
 Don‟t be afraid – – reach out to
someone if you feel afraid or overwhelmed
Brenda McCreight Ph.D. workshop series

9.  Notice when you obsess or ruminate on things you
can‟t change
 Is there a pattern? Or a particular trigger?
 Are you tired? Hungry? Thirsty? Stressed? Alone?
Anxious? Rushed? Driving
your car? Laying in
bed? Worried? Angry?
Afraid?
 If there is a trigger- what can
you do about it?
Can you avoid it? Can you
get it out of your day or
your life?
Brenda McCreight Ph.D. workshop series

10. Assumptions…
 What are your assumptions about the OT‟s?
Do you assume that another choice would
have had a better result? Do you assume that
if you wash your hands you will never die?
That if you count to 50 before opening a door
nothing bad will happen to the people you
love? That if you hum “The Lullaby of
Broadway” enough times you will win the
lottery?
 Write these down or tell someone – the task is
to externalize the assumed outcome that is
tied to the obsessive thought
Brenda McCreight Ph.D. workshop series

11.  Don‟t judge your assumptions and distortions about your
OT‟s
They aren‟t good or bad, they just are…be
aware of them but don‟t punish yourself for
them
Brenda McCreight Ph.D. workshop series

12. Have you distorted this?
 Many of us give too much room in our brains to our
fears and insecurities
 Have you made your fears
or regrets larger than they should be?
 Have you catastrophized what
could, should, or will happen?
Have you minimized or
discounted all that you have
accomplished?
Have you decided this *thing*
that you are obsessing about is
all that matters in your world?
Brenda McCreight Ph.D. workshop series

13. Summarizing so far…
To summarize the previous steps –
1) Write down, or talk about, all the details
of the OT
2) Notice when OT‟s occur – are there
patterns or triggers the precede the OT?
3) Don‟t judge the OT
4) Don‟t make assumptions about the OT
5) Does the OT serve as a form of denial or
self protection – ie better to think about
the OT than something scarier?

14. Disrupting an OT…
 The OT is a form of habit – the brain can be
re-trained to break the habit
 When you realize you are ruminating or
having an OT -------
 Shake your hands as hard and fast as you can
– this will disrupt the OT thought process
 Stand up if you are sitting; sit if you are
standing; turn over if you are lying down; do
something to change your physical position

15.  Continue to shake your hands till you
can‟t do it any longer (or people are
noticing and giving you really strange
looks)
 Take some deep breaths – if you have
time do this breathing exercise: Quiet the
Monkeys (the monkeys are the OT‟s)

16.  Quiet the Monkeys
 Think of a word that describes how you
want to feel
 Square your shoulders
 Think about your breathing – a little
deeper & a little slower (30 seconds)
 Think about your heart (30 seconds)
 Picture your heart pumping the oxygen
up to your brain and washing out the OT‟s

17.  Think of something that gives you joy – a
place, a person, an event, a memory etc.
(30 seconds)
When your mind drifts, come back to the
task
Don‟t time yourself, just approximate the 30
seconds - do any step longer if you can or
want to

18.  Afteryou have done the breathing
exercise, keep yourself distracted by
focusing on another task – wash the
dishes, tackle an overdue report, go for a
walk and keep up the breathing and
some hand flapping, talk to your dog or
your spouse, watch a tv show that
actually interests you, read a book or
magazine

19.  Practice any form of meditation – take a class
to get started, read a book about
meditation, check out meditation sites on the
„net or youtube.
 Meditation will train you to control your
thoughts and the focus of your mind
 You don‟t have to do major meditation, any
kind that gives you a few moments of focused
thinking will be of benefit

20. In addition…
 Speak to your physician or psychiatrist or
licensed mental health professional about
using prescribed medications to help
reduce the OT‟s
Healthy eating, exercise, stress
management, positive relationships, developing
conflict resolution skills – all of these may need
to be considered in reducing or resolving the
OT‟s
This may seem like a lot to do, but it will take less
energy than the OT‟s

21. Thank you for sharing this time
with me…
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 Brenda provides counselling and parent coaching worldwide via
skype, telephone, and email – please contact her by email if you
would like to book an appointment.