Scripts

You can do all of the above 😊

For me in ERP therapy for real event OCD I've been writing them out in the form of letters to others involved, lists of times I failed, or believed I did, worst case scenarios, to name 3. Whatever works to over expose us to our triggers is key. This way we can learn the tools that help us manage and not react with compulsions. I don't believe there's a right or wrong way, it's a matter of finding an effective way, because we're all unique. :-)

So my main compulsion is ruminating, replaying. Two months ago I was awake every night between 12-4 am caught in the cycle of thoughts. After writing things out, as I mentioned above, I'm able to read over the writings, which agitats me and forces me to want to respond with my compulsions, then use my response tools to resist the compulsions. Practicing more retrains the brain to naturally manage the thoughts rather than reacting to them. Now when I wake with the thoughts, I've been able to fall back asleep rather quickly.

I record myself and write them down. Sometimes I listen, sometimes I read aloud.