No matter how many years I’ve had OCD and how many tools I have in my toolbox, there does still seem to be times when a thought will, pop up and for whatever reason it gets a bit stuck. 

I find it particularly frustrating after all the work I’ve put into my recovery but somehow my brains default mode does seem to be to doubt & worry and so I must be proactive about using the tools I’ve learnt along the way to keep my mental health in check. 

One tool which I find endlessly helpful to dismiss OCD thoughts is one I learnt from Byron Katie. 

It’s worth noting here that in an ideal world we wouldn’t invest any time in the thoughts, we’d let them be but if they do stick – for whatever reason – then take 5 minutes and give this tool a whirl.

Byron Katie calls it ‘The Work’ and it takes the form of a set of questions:

As yourself

1. Is it true? (Yes or no. If no, move to question 3.)
2. Can you absolutely know that it’s true? (Yes or no.)
3. How do you react, what happens, when you believe that thought?
4. Who or what would you be without the thought?

The tool seems too simple right, but it is unbelievably good.

I love Byron Katies version, but I have found that I don’t need the whole version to be able to dismiss my OCD thoughts. All I generally need to do is ask myself,

Is it true? 

Quite often when I ask myself this question it isn’t obvious what my brain is obsessing over at all!  OCD can be so vague – after all fear lives in the vague – and when I dig down a little deeper the true fear is often nonsense.  Sometimes this is enough on its own for me to dismiss the thought! 

If not, I ask myself

Is it 100% true?

With OCD the answer is always NO, because OCD is about doubt and uncertainty and so I can guarantee you won’t know 100%. 

Next, I tell myself

If it’s not 100% true, then,

‘YOU HAVE TO LET IT GO!’

Why would you torture yourself over something which isn’t 100% fact?  The brain is looking for certainty which you cannot give it, so let it go.

And this is enough for me to sit with the thought and let it be. 

Just two simple questions:

1. Is it true
2. Is it 100% true?

I cannot tell you how many times this method has helped me.  I really hope it’s useful for you too. Let me know in the comments below

As always
Stay Strong xxx