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The main factor that supports obsessive thoughts and anxiety is avoidant behavior. It can take many forms – someone tries to suppress frightening thoughts and images, someone goes to check the bushes ten times, someone plans how to protect themselves from possible danger (for example, examines the room for exits in case of a possible attack).
Accordingly, behavior modification here amounts to phasing out avoidant behavior. You do not specify what exactly you do in response to your obsessive thoughts, so I can only give a general recommendation to observe how you act after they appear (for example, look around for someone who is following you; periodically look in a place where someone may be there; carry self-defense equipment with you; trying to convince yourself that this is impossible and you are thinking about nonsense, etc.) and experiment in order to restrain yourself in response to the urge to commit these actions (for example, instead of driving away thoughts, scroll through a dangerous scenario to the logical end, if you expect to get seriously injured as a result of an attack, then scroll through to the moment when you
An indicator that you are on the right track is the appearance of a stronger than usual and short-term feeling of fear, because it is fear and strong unpleasant bodily reactions that motivate people to reproduce avoidant behavior, which allows you to quickly reduce their intensity, but in the long run creates anxiety. This mechanism is called negative reward (pleasure due to the absence of punishment), and cognitively it is accompanied by the belief that if it were not for action A, there would be problems now. The difficulty lies in the fact that, perhaps, there would be no problems anyway, but the person deprives himself of the opportunity to check it.
“face your fear; look down the barrel of a gun, urinate against the wind!” ©
check. No, this is probably the wrong advice, but when I get stuck, I do it.
Let's say I'm sitting in the kitchen at night, everyone is asleep (and if I'm alone at home!), and then I hear footsteps under the windows. I take a thread axe or something and go look. I see that the trees are rustling in the wind, that the grass is not taken, that is, everything is normal. and somehow you feel more masculine, and your fears are dispelled)