While cleaning out my room I found a paper that my therapist gave me some time ago to deal with obsessive and intrusive thoughts. Sorry the paper is a little crinkled and stained, but I figured I’d post it in hopes that it will help someone like it helped me.
Here it is again with text for anyone who can’t see the picture
- That thought isn’t helpful right now.
- Now is not the time to think about it. I can think about it later.
- This is irrational. I’m going to let it go.
- I won’t argue with an irrational thought.
- This is not an emergency. I can slow down and think clearly about what I need.
- This feels threatening and urgent, but it really isn’t.
- I don’t have to be perfect to be OK.
- I don’t have to figure out this question. The best thing to do is just drop it.
- It’s OK to make mistakes.
- I already know from my past experiences that these fears are irrational.
- I have to take risks in order to be free. I’m willing to take this risk.
- It’s OK that I just had that thought/image, and it doesn’t mean anything. I don’t have to pay attention to it.
- I’m ready to move on now.
- I can handle being wrong.
- I don’t have to suffer like this. I deserve to feel comfortable.
- That’s not my responsibility.
- That’s not my problem.
- I’ve done the best I can.
- It’s good practice to let go of this worry. I want to practice.
For autistics struggling with self esteem and negative messages this April… use this. We all know that perseverating on Autism Speaks only brings pain; here is how to stop it and move on to better things.