This is one skill that can be very handy when doing Exposures. Start by writing one of your Obsessions on the top of the page or by the Hierarchy Items title where there is space. After that start to list all the compulsions - rules, physical rituals, mental rituals, or thoughts - anything that you do to stop the anxiety, worry, frustration, or discomfort from happening. Once you have completed that, beside where you named them put the anxiety level it cause you if you where to expose yourself to your Obsession and only do the one compulsions or none.
Once you see how the anxiety is rated, put the compulsions into the Hierarchy from least anxiety to most.
Here is an example of one that I have filled out and am working on. One thing I found that helps to keep you motivated to reach the end stage is to have a reason or goal as to why you want to reclaim this area from OCD!
No comments:
Post a Comment