Act therapy for anxiety
Imagine yourself facing a monster. Maybe it’s your anxiety or OCD. It can take on any form. It can look like anything. It can be tall, small, short, big. It can have claws, horns, sharp teeth. It can be furry, bald, or however you’d describe your monster. Between you and the monster is a giant pit that represents your symptoms. The never-ending feelings of anxiety or OCD. The nagging questioning and doubting that anxiety loves to bring. This canyon or pit is BIG. Real big. You can hardly even see the bottom. It almost feels hopeless that this big pit will be there to stay forever. Now imagine yourself near the edge of this pit holding a rope. The rope spans across the pit. Guess who’s holding on to the other end. You guessed it, your monster. That pesty thing.
You are stuck in a perpetual tug of war. To not fall into the pit, you’re holding tighter. I mean, the rope has been your security and safety this long. (the rope are your compulsions….the things that your anxiety says will keep you safe) They are the….”just check the stove one more time” “are you sure you’re a good person, go ask mom again.” “better research again to make sure you didn’t really do that thing.” As you’re pulling this rope, you’re in constant battle with your symptoms. The monster. It really doesn’t budge, it won’t go over this pit.
You think that the more you pull this rope (do the compulsions) the closer you’ll get to finding freedom and allowing that monster drop right into the pit. The sad part is….the monster gets right to that edge and does one bit TUG, pulling you right back into those compulsions and making you doubt all over again. It can feel never ending. The only thing the brain says is to keep trying….you almost had it. This cycle repeats over and over again. There is one thing the monster doesn’t expect……..you drop the rope. That’s right. You have all the power in the world. You’ve been feeding it this whole time. You stop doing the compulsions. You stop trying to figure it out. You stop all of it. You allow the anxiety to just be there. You even act like you don’t care. The monster is ANGRY man.
It screams across the pit telling you to pick the rope back up…it’s the only way…it throws out these threats… You answer each threat by agreeing with it or saying, “yep, maybe.” “cool, thanks for that thought.” You learn that the chatter of the monster slows down. It finally takes a seat….It’s no fun for this monster. You’ll realize that the threats it’s ever given you have been false this whole time. The urge to pick this rope back up becomes less and less. It takes commitment, but you do it. You’re dedicated to NEVER figure out your “what if” or to react to any “perceived threat” that comes your way. You’ve gained control again.
You’re the boss. You may feel like you didn’t “win” the battle, but you’ve accepted it for what it is. Acceptance is key. You’ve learned to live with this monster regardless of the threats. Some days it’s tougher, some days it’s no big deal. Regardless… you live the life you want to live. Ultimately, what I want you to do is to figure out what you’re still holding on to and allow yourself to “drop the rope”. Your time is NOW. Make sure you check out my online self-directed OCD course to help you drop the rope and learn the correct treatment for your own OCD. What things do you need to drop the rope with? Thank you so much for watching and I will see you next time.
Drop the rope metaphor
drop the anxiety rope
Nathan Peterson, LCSW
OCD can be tricky! I want to provide useful information for your OCD, anxiety, tics, tourette's, BFRBs, and many other anxiety related disorders.