In committing to treatment for OCD, there are many obstacles to overcome. First and foremost are the overwhelming fears about taking on unrelenting OCD and daring to disobey its dictatorial/bossy ways. Paying attention to the stories you tell yourself about OCD is a good starting point. In particular, how you think about the road to recovery and what to expect are all deeply important to successful outcomes that last. For many of my OCD clients, it has been helpful to select a few statements below, even if very scary and/or out of reach. I encourage you to read through the list and circle at least 2-3 statements to review at our next session(s).
- I am on a journey NOT to be limited or defined by my OCD and NOT to waste excess time doing rituals, etc.
- I have what it takes to tackle OCD and heal in lasting ways. It is worth my time and effort!
- I seek improvements in my OCD, not perfection! Good enough OCD resistant coping skills is what is required!
- Eliminating all obsessions/compulsions is not the goal! Changing my reactions to OCD thoughts is the GOAL!
- My anxiety will go down eventually…whether or not I do rituals/compulsions like checking, handwashing, etc.
- Some ways I thought were OK or good enough to deal with OCD turn out to perpetuate it and not be good.
- I can learn to NOT play the ANXIETY GAME that begins with taking a bad thought too seriously/dwelling on it.
- Fighting OCD straight away doesn’t work, and OCD invariably wins! Instead, what works is more nuanced and requires reacting differently to OCD triggers and cultivating Personal Agency to show OCD who is boss.
- I used to believe that always obeying OCD’s bossiness was mandatory/required. Now, I know I have options.
- I refuse to routinely be tricked or bossed by OCD into doing compulsions/rituals. I learn to redirect and focus my energies elsewhere.
- At times, I know/accept that I may become more anxious because of new information or homework related to OCD.
- I understand: Taking on what seems like overwhelming fears and getting good at reinterpreting my fears are required.
- My therapist will help me one baby step at a time take on my fears to make the therapy process do-able and manageable.
- Setbacks are part of life, expected, and a chance for more retraining.
- The power obsessions and rituals have over me will fade eventually with intention and consistent practice.
- After a session, I may feel worse than before. It’s part of the therapy process, and I can contact my doctor if this lingers unduly.
- I TRUST THAT MY THERAPIST WILL NOT TAKE ME FARTHER THAN I CAN HANDLE, AND I ALWAYS HAVE A CHOICE TO SLOW DOWN: (1) THE PROCESS of THERAPY, and (2) RETRAINING MY ANXIOUS OCD BRAIN.
- I accept that, while the words Exposure & Response Prevention (ERP) do sound/feel scary, ERP has deep roots in evidenced based research.
- ERP is undeniably the best way to tame OCD in lasting ways but takes lots of practice, persistence, and courage.
- I look forward to things I can do when OCD’s demands ease. I will have more uninterrupted time/space to pursue rewarding activities and be more present in relationships.
- Partner and family support are hugely beneficial! I can use this to my advantage.
- Yes, eventually, it’s possible to delay OCD’s demands, ride the wild waves of unrelenting anxiety, allow the discomfort, survive, and let anxiety go down on its own—without having to do a ritual.
- I have many tools in my toolbox to be more resourceful/successful and to outmaneuver the OCD trickster.
- If one OCD tool does not work, I can try another.
- Effective OCD taming strategies can be learned and implemented. I can do this!
Please add any additional statements on the back and change any wording above as needed for you.
In summary, the statements above provide promising starting points for your therapy journey. Together we will create a contract for treatment that we will both sign. This way, we have a road map for your step-by-step progress and healing.