Library

A formulation based on Salkovskis' cognitive model of OCD — mapping intrusions, responsibility appraisals, distress, and neutralising behaviours.

Build a graded exposure hierarchy for Exposure and Response Prevention therapy. List anxiety-provoking situations, rate them, and plan structured exposures.

Track OCD episodes — intrusions, appraisals, rituals, distress, and duration — to identify patterns and measure progress.

Log exposure and response prevention practice sessions with SUDS ratings, urge strength, and whether you resisted the compulsion.

Challenge inflated responsibility beliefs that drive OCD by examining the appraisal and generating realistic alternatives.

Test the belief that thinking something makes it more likely to happen (likelihood TAF) or that thinking something is morally equivalent to doing it (moral TAF).

Challenge contamination-specific appraisals by examining the realistic probability of harm, the role of disgust vs danger, and what "clean enough" means.

Track covert / mental compulsions — mental reviewing, counting, praying, reassuring self — which are often missed because they're invisible.

Compare two explanations for your difficulties — the threat-based explanation (Theory A) and the anxiety-based explanation (Theory B) — to guide treatment focus.

Challenge inflated responsibility by listing all contributing factors to a negative event and assigning realistic percentages.