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

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

Track urges to seek reassurance, whether you resisted, and what happened — building evidence that you can tolerate uncertainty without reassurance.

Track gradual reduction in body checking behaviours — setting targets, monitoring frequency, and recording what happens when you check less.