Postpone and refocus:

• Breathing: Refocus on calming breathes
      1) slowly breathe in through your nose;
      2) hold for three counts; and 
      3) exhale through your mouth while counting to six. Repeat two or more times. Practice this when you are not obsessing as well.

• EFT “tappy bear”

• Refocus on something pleasant: ride bike, make friendship bracelet/necklace, jump on trampoline, watch TV, play with pets, count backwards 
      from 100 by 3, sing a song.

• Determine the percentage of it really happening. (ex. 2% chance of ______happening).

Modify obsessions:

• Modify your thoughts by saying them out loud, writing them, speaking them in a funny voice, or singing them to the tune of your favorite song.
• Make the symptoms absolutely ridiculous (silly and funny).

Practice with imagery:

• Give yourself 5 minutes to think of or write down all your worries. When unwanted thoughts come up at other times, tell them they will get your 
      full attention during your practice period.
• Exaggerate your obsessions. Write a story and read it over and over again for 30 minutes.