Tìm hiểu vòng tuần hoàn của OCD. Nhận diện những yếu tố kích thích. Viết ra “tháp sợ hãi”. Đối mặt với nỗi sợ hãi. Chuyển sang tiếp xúc với những yếu tố khác .

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OCD occurs when an unpleasant thought (for example, a thought of spreading disease to your loved ones) happens to pop up in your mind, and an extreme interpretation of that thought follows (maybe having this thought says to you that you are an evil person who can harm others through carelessness). This thought/meaning pair will create a lot of anxiety.  Because anxiety is very uncomfortable, you act to make sure that the thought won't come true. In this example, you may wash your hands every time you touch something and say a prayer for your loved ones while washing. While performing this ritual briefly relieves anxiety, the bad thought arises more and more frequently (from trying too hard not to think it). This is the vicious cycle of OCD. The main points of ERP are exposing yourself to situations that bring on obsessions and then not engaging in the unhelpful coping strategy (the compulsive behavior). If your OCD is very severe, you should try ERP under professional guidance. Whatever brings on obsessions and compulsions (situations, objects, people, or other thoughts) are called "triggers" because they activate the cycle of OCD. Knowing what triggers you is crucial since they will be what you expose yourself to in order to practice resisting doing the behavior eases anxiety. Use this form to help you spend a week keeping track of what triggers you. Once you have tracked your obsessions and compulsions for a week, rank all of the situations that you fear from least to most scary.  For instance, if you fear contamination, being at your parent's house might be low on the hierarchy. Going there only gives you a fear level of 1/10. Using a public restroom, on the other hand, may rank very high on the hierarchy and cause you an 8 or 9 level fear. Use different fear hierarchies if you have different groups of triggers. For example, all of the situations you fear relating to a fear of disease would go in one hierarchy and fears relating to preventing a disaster would go in another. In order for exposure to work,...