Bear or Not a Bear?
There is a new vegetable on your plate.
Not a bear.
Clue: A worry or thought pops into your brain and feels really important.
Intrusive thought.
What breathing skill helps you calm your body?
Bubble breath
Maybe the crackers are yours...and you have already been told they are and you are allowed to eat them.
"Maybe, maybe not."
Upset
You are not sure if the water bottle is yours.
Not a bear.
Clue: Something you do over and over to feel better for a little while.
Compulsion.
What does STOP stand for?
Stop, Take a breath, Observe, Proceed
Maybe you'll like the new food...
Maybe, maybe not.
My body needs help calming down.
Your brain says, "This is not safe!"
Not necessarily a bear. Sometimes our brain sends a false alarm.
Clue: Asking mom the same question many times.
What can you say to your brain when it is upset but it's a false alarm?
"This is not a bear."
Why do we say "maybe, many not?"
To teach my brain that I can handle not knowing.
it goes into fight-or-flight (above the window).
The feeling that you must know for sure.
Intolerance of uncertainty.
Name a grounding skill that you like.
Rainbow scan.
If I don't ask mom right away, what happens?
My brain gets stronger.
What does it mean when your body is in the window?
Calm and ready to think.
You feel really upset.
Feeling upset does not mean there is a bear.
Doing the opposite of what OCD wants.
Exposure and Response Prevention (ERP)...such as trying the scary food anyway or only asking one time.
What should you do before asking mom again?
Count to five and take three Bubble Breaths.
If OCD wants 100% certainty, who is the boss when I say "maybe, maybe not"?
What is the most important thing that you are learning in therapy?
That you can feel upset and still handle it.