#compulsions

Safety Plan

What is OCD?

OCD Subtypes: Examples

Managing Intrusive Thoughts

Panic Attack Info Sheet

Urge Surfing

Imposter Syndrome

Circle of Control

Thought Defusion

Thoughts on Trial 

Decatastrophizing

Challenging Anxious Thoughts

Challenging Negative Thoughts

Thinking Errors

Cycle of Avoidance

Confronting Avoidance

Healthy vs. Unhealthy Coping Strategies

Worry Exploration Questions

Triggers worksheet

What is Exposure Therapy?

Creating an Exposure Hierarchy

Imaginal Exposure

What is Perfectionism?

Stress Exploration

Introduction to Stress Management

Stress Management Tips

Grounding Techniques

Deep Breathing

Sleep Hygiene

Mental compulsions include but are not limited to: ruminating (being stuck on a thought and analyzing it), attempting to logic your way out of the thoughts (“no that’s not true because…”), and searching your memory for evidence (like telling yourself you did not hurt your friend’s feelings because you remember already checking in with them). Yes, trying to replace “bad” thoughts with “good” thoughts to feel less guilty would also be a mental compulsion.

(Subtle) physical compulsions include but are not limited to: seeking reassurance, doing random jerk movements to “shake out” intrusive thoughts, excessive apologizing, over-explaining (usually in the case of being afraid of lying), needing to do things a specific number of times, doing something to one side of your body and needing to do it to the other (for symmetry or to feel “just right”), avoiding specific things or locations, and needing to repeat yourself. These ones are usually the ones people fail to notice that they do.

Algorithms that'll show you your compulsion triggers as "engagement", people encouraged to use emotive language to suck others in, constant negativity bias...

If you're reading this and have OCD, you have my permission to block me and/or any keyword you want if they're causing spirals.

MENTAL COMPULSIONS ARE TRICKY BITCHES AND HALF THE TIME I DONT KNOW HOW TO PIN THEM DOWN

ruminating

rationalizing

praying

self-reassurance

trying to figure out major life issues or solve existential problems

replaying and reviewing memories

memory hoarding: trying to hang onto memories in perfect detail in case they're important in the future

counting

saying (out loud or in your mind) words, numbers, or phrases

repeating words until they "feel right"

repetitively making lists or categories / organizing things mentally

checking your own sensations, emotions, or reactions

anticipating potential future situations / rehearsing

thought suppression

trying to replace "bad thoughts" with "good thoughts" / thought neutralizing / counter-balancing

self-punishment