of Cognitive Biobehavioral Self-Treated for OCD
Step 1: Relabel
Identify your deceptive brain messages and the uncomfortable sensations; call them what they really are
Step 2: Reframe
Change your perception of the importance of the destructive brain messages; say why these thoughts, urges and impulses keep bothering you: they are false brain messages (It’s not ME, it’s just my BRAIN!)
Step 3: Refocus
Direct your attention toward an activity or mental process that is wholesome and productive – even while the false and deceptive urges, thoughts,
Step 4: Revalue
Clearly see the thoughts, urges and impulses for what they are, simply
sensations caused by deceptive brain messages that are not true and that have little to no value (they are something to dismiss, not focus on).
You may find the following videos informative and helpful in understanding the Four Step Method and the principal of mindfulness.
Interview with Jeff Schwartz regarding his new book: You are not your brain.
Jeff Schwartz discusses the mind and the brain.