First of all,
Let's give a few examples. For example, there is an apple now, and we only see it is round and red. This stage is the feeling stage. For example, a child who has never seen an apple before will see something round and red. He doesn't know it is an apple.
If we see this round red thing, it is judged to be an apple, and this is the judgment stage. If we really want to eat apples at this moment, we will not only judge this round red thing as an apple, but also evaluate it as a valuable apple that can meet our needs at this moment.
As a result of this judgment, a corresponding happy emotional feeling is produced. With this feeling, then we have the corresponding behavior-eating apples.
Another example is a foreigner who has just arrived in China and doesn't know any Chinese. Then you said to him, "you fucking asshole". The other party can hear what you say but don't know what it means. In other words, the other party only stays in the feeling stage, and cannot produce the following corresponding evaluation and judgment stage, emotional feeling stage and behavior stage. If the other person knows Chinese, it is the feeling stage of hearing you speak. Then evaluate and judge whether this is disrespectful or abusive. This is the evaluation and judgment stage. After that, there was an angry mood. After this emotional feeling, he may quarrel with you or scold you. This is the behavioral stage.
What needs to be explained here is that our emotional feelings are not only caused by the results of evaluation and judgment, but also influenced by our mood. The so-called emotion refers to the dominant emotional state that is relatively stable and lasts for a period of time.
For example, today, I was fired from the company and I was in a bad mood. I stepped on a man's foot on the subway home, and then I said, "I'm sorry." The other party glared and said, "What's the use of being sorry? Are you blind? What are long eyes for? " I heard each other's words in the feeling stage, and then I realized that this was not an apology, but a merciless attack. This is the evaluation and judgment stage. Then you also have angry feelings. At this time, I will raise my voice and say, "I have said I am sorry." What do you want? " So we might fight. But things have changed. Today, I was promoted to vice president of the company, and my annual salary doubled. I accidentally stepped on someone in the subway after work at night, and then said to them, "I'm sorry." The other party glared and said, "What's the use of being sorry? Are you blind? What are long eyes for? " I heard each other's words in the feeling stage, and then I realized that this was not an apology, but a merciless attack. This is the evaluation and judgment stage. But because I am in a good mood today, I won't feel angry. My next behavior is to continue to say to the other party: "I'm sorry, I didn't pay attention, I'm really sorry." In these two cases, the result of my evaluation and judgment is the same, but my emotional feelings and behaviors are different. Through this example, we should understand two points: first, emotional feelings are not only affected by the evaluation and judgment results, but also by the whole emotional state of this period. Our obsessive-compulsive disorder is sometimes bad, sometimes more serious, and sometimes less serious, which is related to our overall state in recent times. Second, our behavior is not directly caused by our evaluation and judgment results, but is driven by our emotional feelings. In these two cases, my assessment and judgment results are the same, both of which are that the other party does not accept the apology and attacks me, but the behavior is different. One is to quarrel with each other, and the other is to continue to apologize. This can also explain why sometimes, although we know that our fears are unreasonable or excessive, we still avoid or force them.
Second, treatment-Vipassana exposure therapy.
How to treat obsessive-compulsive disorder with Vipassana exposure therapy
1. How does Vipassana have an effect on obsessive-compulsive disorder?
A, change the focus of our attention, thus occupying our cognitive processing channel.
B, change our relationship with ideas
C, develop equality and change our attitude towards fear and anxiety.
People think, judge, evaluate and act through the cognitive processing of external or internal information. The cognitive processing model holds that the overall capacity of our information processing channel is limited. In other words, we can't engage in tasks beyond the capacity of this information processing channel. If this information processing channel is completely occupied by some tasks, then other information can't enter this channel, so that these information can't be processed by our cognition and can't cause our reaction.
For OCD individuals, this information processing channel is usually occupied by OCD-related content, or when forced, this information processing channel is completely occupied by OCD-related content. This makes other tasks that we need to pay attention to and need to perform shelved and cannot be handled. One of the purposes of Vipassana is to occupy this information processing channel with other tasks and "squeeze out" the obsessive-compulsive content that originally occupied the information processing channel, so that the related content of obsessive-compulsive disorder can't be processed by our cognition, thus avoiding us from falling into compulsion or pulling us out of compulsion.
The task of Vipassana is to observe our own breathing or body feelings. By actively paying attention to our own breathing and body feelings, we can get rid of the old habitual reaction-evasive behavior or compulsive behavior.
B, change our relationship with ideas
In the past, our relationship with ideas was that of slaves and slave owners. As soon as those compulsive ideas appeared, we were completely captured and became slaves of ideas. We will do what we are told to do. The idea said "danger, you need to stay away", so we ran away; The idea said "you need to check", so we went to check.
Vipassana teaches us to observe ideas according to their essence, treat them as ideas themselves, as psychological events, as brain activities independent of the content of ideas, and truly observe these ideas from the standpoint of an objective and neutral third party, without trying to change the content of ideas or replace them with other ideas. Observe these ideas, not change them. Ideas are just ideas, not you and not reality.
C, develop equality and change our attitude towards fear and anxiety.
Nobody likes bad emotions, especially high-intensity negative emotions such as fear and anxiety. Obsessive-compulsive disorder individuals are highly sensitive and cannot tolerate fear and anxiety. The habitual attitude towards fear and anxiety is hatred and disgust, which is the fear, hatred and disgust of fear itself. I hope these feelings don't appear. If they do, I hope they will disappear immediately. However, the occurrence, development and regression of fear and anxiety have their own laws, and once they appear, they will not disappear immediately. At this time, we will take the initiative to do something to make fear and anxiety disappear-escape behavior or compulsive behavior.
Vipassana can cultivate our equal heart. To put it simply, equality is not greedy for good feelings, not persistent pursuit, not hate or dislike bad feelings. Treat these different feelings with equal heart. With this kind of equal heart, the individual's attitude towards the fear and anxiety caused by obsessive-compulsive disorder will change fundamentally. I don't want my anxiety to disappear immediately, and I don't need to implement evasive behavior and compulsive behavior.
Third, the specific processing flow
The whole treatment process is divided into three stages: Vipassana exercise stage, exposure exercise stage, consolidation and personality improvement stage. Vipassana exercise stage mainly includes the following eight courses:
1, a stable heart (Vipassana)
Course objective: to stabilize one's mind, let the body and mind feel together, not to analyze and solve any problems for the time being, and to achieve a state of unity of body and mind.
2. Concentrate (Vipassana breathing)
Course goal: further focus on breathing, make the heart more focused, and understand how our hearts are scattered and busy.
3. A keen mind (Vipassana)
Course goal: focus on physical feelings and make your heart more stable and sharp. Understand how our thoughts rise and disappear for no reason and without logic.
4. Heart of Wisdom 1 (body scan 1)
Course goal: further focus on physical feelings and understand the changing rules of physical feelings and emotional feelings.
5, the wisdom of the mind 2 (body scan 2)
Course goal: to cultivate equality, to cultivate the habit of not responding to any feelings on the basis of understanding the impermanence of feelings, and to accept and observe naturally.
6. Objective mind 1 (Vipassana 1)
Course goal: Start practicing focusing on the rising and disappearing ideas in your mind, prove that ideas are not equal to facts, and you can have more freedom and choices when facing ideas.
7. Objective Mind 2 (Vipassana 2)
Course objective: continue to focus on the ideas in your mind, be able to classify ideas, and have the ability to choose which ideas to put into action and ignore which ones just let nature take its course. Can recognize the concept of compulsion and stop believing in it.
8. Equality (Vipassana fear)
Course goal: pay attention to our emotional feelings, cultivate the ability to get along with emotions on an equal footing, and change the old habitual reaction controlled by emotions in the past. So as to achieve objective acceptance and observation in fear and anxiety, and no longer implement avoidance and compulsion.
In the exposure practice stage *** 15 consultation, contact with items with 50 points in the fear rating table, and upgrade to one level every two days. Then practice repeatedly for 5 days on the project with 100.
The operation method of exposure exercise is to let us take the initiative to be in the situation we are afraid of and observe our feelings with the equal heart cultivated in Vipassana exercise. Finally, it is no longer necessary to alleviate and eliminate our fears through avoidance and compulsion, so as to get rid of the control of obsessive-compulsive disorder.
Consolidation and personality improvement stage ***4 times, each contact with residual symptoms, practice applying Vipassana to real life. Including Vipassana's eating, Vipassana's listening, Vipassana's watching and Vipassana's moving.
Vipassana is a pragmatic, positive and progressive method, which is not only used to get rid of obsessive-compulsive disorder, but also used to improve our character. Therefore, Vipassana needs to be applied to our daily life to make life more peaceful and harmonious.
Finally, my personal understanding of obsessive-compulsive disorder is that obsessive-compulsive psychology makes the brain remember, and the starting point for completely treating mental obsessive-compulsive disorder is not memory, that is to say, obsessive-compulsive disorder cannot be treated with drugs and surgery; Therefore, the above Vipassana exposure therapy is extremely effective for mental obsessive-compulsive disorder.