These are the tasks on one of my exposure hierarchies that I created on the NOCD app. If you need help thinking of tasks for a hierarchy, this is the place to brainstorm. Let us know a fear of yours, and as a community we will work together to thi k of some options for you. We may be stuck at home, but we can still make today productive

For the fear that people will think I look like a prostitute

Can you tell us about the situations or thoughts that usually trigger urges to do compulsions

@NOCD Advocate - Katie Most of my compulsions are mental, and are triggered by me thinking I’m hearing, seeing or smelling things that are not really there. For example, hearing something on the radio...I will wonder if Ibrealky heard what I did, or if I’m having an auditory hallucination...so I will rewind the song (I can do this with my car radio). Or, looking at a picture on the internet, I will think that maybe the picture moved. So, I will keel going back and looking at it. Just a few examples.

@NOCD Advocate - Katie Another example that happened this morning...my husband was singing a song as he walked out the door. My obsessive thought was that he really wasn’t singing this song, that I was hearing something that was not real. I ended up giving in and calling him, and asked him what song he was singing...to double check that he was in fact singing.

@Cantankeroussparrow If we target the listening to music, I bet we can come up with a variety of tasks at different difficulties. For all of them, you'd have to cut out the compulsions afterwards. Does it make a difference whether you're listening to the radio (where you don't have control) vs music you selected? I imagine listening to really quiet music might be a big challenge. Or letting someone else change the songs in the middle.

What are the compulsions? Avoiding the cat?

@NOCD Advocate - Katie Definitely less time around him. If I see him sleeping on the couch I would normally go and pet him but now I feel I shouldn’t be around him. Pet him less, when I try to push myself to do so since he likes to follow me around sometimes I feel horrible since the thoughts are telling me to hurt him. Less affection and time with him overall (avoidance to some degree) but I feel bad also not doing so since he’s my baby so I try while feeling like a bad person. Hopefully this makes sense

@Evelyn4416 How are you with looking at pictures of him? If you're artsy, maybe you could draw one yourself. You'd have to focus on him for a long time

@NOCD Advocate - Katie And consider toys where you could interact with him from a distance. Then build up to cuddling him and all that stuff