Introduction to the RAFT Method

A Central Tool for Recovery

The RAFT method is one of the most important and central tools for overcoming obsessive thinking.

It is presented as a four-step plan specifically designed to help you dismantle the engine of your anxiety.

This method is absolutely fundamental so you can learn to separate yourself from your thoughts and not merge with them.

The acronym RAFT corresponds to the English words: Recognize, Accept, Float, and Time.

Deeply delving into this method and understanding it will allow you to begin implementing real and lasting change in your life.

The "R" in RAFT. Recognizing Thoughts as What They Are

The first step in the method is to recognize your obsessive thoughts as simply what they are: just thoughts.

It is a process of observation in which you realize that your thoughts are not irrefutable facts or absolute truths.

You must learn to view yourself from the outside, as a witness who is simply experiencing the arrival of each thought.

This simple act of recognition creates some much-needed distance between you and the contents of your mind.

The "A" in RAFT. Accepting the Presence of Thought

The second step is to accept and simply admit that the thoughts are present in your mind at that moment.

Accepting doesn't mean you agree with the thought or resign yourself to suffering with it forever.

It also doesn't mean you like it or believe it to be true, but rather that you stop fighting its presence.

It's an act of non-resistance that simply acknowledges that the thought is there, without adding any more judgment or drama to it.

The "F" in RAFT. Floating Above Mental Noise

The third step of the method teaches you to float above the incessant noise generated by your obsessive thoughts.

The idea is to detach yourself from the content of the thought and allow the associated feelings to simply be there.

You don't try to change the feeling or analyze it, you just let it be while you float above it.

The "T" in RAFT. Allowing Time to Pass Without Rushing

The final step is time, which involves allowing time to pass without any rush to feel better.

In this step, you become a witness to your own anxiety and distress from a curious and detached point of view.

You observe your sensations without judgment and without the urgency for them to disappear, giving them space to dissolve on their own.

Daily Practice as the Key to Success

The RAFT method must become the core of your recovery, practicing it day by day in a consistent and disciplined manner.

Sometimes you will need to apply it hour by hour, or even minute by minute, to be able to break the habit of obsessive thinking.

The repeated practice of these four steps is what will allow you to build new neural pathways and transform your mind.

Summary

The RAFT method, a plan This four-step process is essential for overcoming obsessive thinking. This tool helps you dismantle anxiety and separate yourself from it.

Recognize your thoughts for what they are, accept them without fighting them. Then, learn to float above the mental noise, detaching yourself from the content and feelings.

Finally, allow time to pass unhurriedly, observing the anxiety without judgment. Consistent daily practice of these steps is the key to success.