any help please

I have found some techniques for you in the Internet . Hope this helps. External voice Instead of saying "I'm going to fail," say, "I'm having the thought that I'm going to fail", thereby creating some space between you and the thought. Name the story If all these thoughts and feelings were put into a movie titled "the something something story", what would you call it? For example, "the I'm going to fail story" or the "no one likes my story". Type it out Imagine your thought on a computer screen, then play with it by changing the font, colour and formatting. Pop-up mind Imagine that your unhelpful thought is like an internet pop-up ad. Practice closing the pop-up window. Passengers on the bus Imagine yourself driving a bus. Treat difficult thoughts as rowdy / annoying passengers. See if you can keep driving, rather than stopping when they want or trying to kick them off. Can you stay focused on driving your bus safely to your destination? Say it slowly Say the thought in slow motion. What do you notice about the power of the thought now? Is it as painful or uncomfortable as it was before you practiced this strategy? Leaves on a stream When the thought pops up, imagine placing it on a leaf on top of a gentle stream and watching as it disappears. Thanking your mind Next time an unhelpful thought pops into your head, try saying "thanks for that brain." After all, your brain thinks it's helping. Carrying cards Write difficult thoughts on small cards and carry them with you. It helps show you that you can carry your history without losing your ability to control your life.

I have heard from my therapist about thoughts diffusion . Maybe you should try it too . It is about learning to step back from thoughts . Cognitive defusion is about: − looking at thoughts rather than from them − noticing thoughts rather than get caught up or buying into the thought − letting thoughts come and go rather than holding onto the thought. It is the overall principle , you could read more in the Internet or ask your psychotherapist . I think that when you will start ERP it will get better . Maybe maybe not method is not always helpful .

Hello , Have you tried ERP ?

You can't use "maybe not" as a mantra. Doesn't work that way. You have to act in line with the words, like you don't care. Like it doesn't matter what thoughts you have or if the anxiety is present or not. Search treatment if possible.

I understand . Trying some techniques by yourself could be difficult . For me too .