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How to stop automatic fear response to a thought?

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Hi everyone.  I have been dealing with a stuck thought for over a year. I know what I have to do, I have to not respond to the thought with fear but how do you do that when the fear response is automatic?  My current obsession that has been stuck for over a year is that I have committed a crime and hurt someone in the past when I was drunk and this is why I have no memory of it. I mostly have managed to stop myself from ruminating, going back over my memories, trying to figure it out but I feel like it's not going because when the thought comes into my head which is several times a day my body automatically responds with fear. I get a whoosh of anxiety, my heart starts racing, my stomach feels like lead. When this happens, I tell myself it's just OCD and I try to direct my focus onto something else but I feel like I'm still stuck because I'm reacting to the thought with fear but I don't know how to change this. I feel like the fear reaction happens before I can consciously think about it. Does anyone have any advice on how to deal with this?

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The automatic fear response is not something you can control. It's a very normal auto pilot response. But you can choose to not add to the fear with more fear. And as you said not responding and disregarding. It will go away eventually. Hope this helps!

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You can’t control the automatic fear. You have to let it be there and not react to it because by giving it attention, it’ll only tell your brain that the thought is important and you will continue to feel stuck. My advice is to notice that the thought is there and accept that you are having the thought. You don’t have to accept that the thought is true or is going to happen. Try to not ruminate and continue to do whatever you were doing before the thought/fear occurred. Overtime your brain should see you are not reacting to the thought and it will eventually calm down. You got this!