Lesson 4 of 6 · The whisper has a name

The one sentence

Naming is not the same as resisting. Naming says what the thing is. Resisting is the work in lesson six, and it belongs with somebody trained.

The move

Labelling it and moving on

3 minutes or less

When it arrives, name it in three words: that is waswasa.
Do not argue with the content. Do not reassure yourself that you did not mean it.
Go back to what you were doing, with the thought still present.
Repeat every time. It will arrive many times and the answer is the same every time.

If it does not work

If naming it turns into a ritual you have to say a certain number of times or in a certain way, stop using it. That is the mechanism taking the tool, and it is worth telling a clinician about.

Write the one sentence

A specific plan works better than a good intention. Fill both halves in your own words.

When

I will

Put it in your calendar

Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.

Kept in this browser only.