I call this my `1234 Method` and it works. It's an easy to use anywhere and practical CBT method. The great thing is that it is easy to remember, simple and when followed properly creates a virtuous upward circle where good things start to happen in addition to relieving OCD symptoms ... Understand and apply this rule to your daily life : You only ever consciously experience four sequential stages in your life... 1) Thoughts and Events stage. You have minimal to no control over the thoughts that pop into your head. Likewise you have minimal to no control over external physical events that happen. Thoughts can be images or ideas. Events I refer to here consist in the vast majority of occurrences you find yourself in without actively planning to to be involved in in the first place. At this point it is important to practice `ACCEPTANCE` that you have minimal to no control. This relieves pressure unduly created in one`s mind that you are hyperesponsible for what is happening and what the end result should be. *Note that I will mention in stage 3 and 4 action that should be taken in regards to thoughts and events... Please read stage 2 beforehand. 2) Reaction to Thoughts and Events stage. Following stage 1, you will have an emotive reaction to both these thoughts and events. Everyone lies on a spectrum of emotive reaction. If you suffer from OCD it is likely that you exist on the extreme sensitivity mark where you have a catastrophic emotional reaction to these thoughts and events. Again it is important to understand and ACCEPT you have no control over this. Do not try to control stage 1 or stage 2, only come to clarity that you must accept these awful feelings. Remember this reaction is not normal and has the influential potential to be totally destructive and detrimental to your life if you let it influence the choice you are faced with in the next stage, stage 3. 3) Choice of Behaviour stage. This is the crucial part where you can and will alter your brain chemistry and neural connections in stage 4 for the better. As mentioned earlier you will also enter the virtuous upward and NOT viscous downward spiral. Remember how influential your emotional reactions are in determining your behaviour. You must, regardless of what your emotive reactions tell you to do, choose the following thought and choice process...I am going to BEHAVE in an activity that is beneficial, logical and practical for the physical and mental well-being for myself and others around me. 4) Do the behaviour you have chosen using the above stage statement. Doing this behaviour will start to influence stage 2 and start to drag you back down on the reaction spectrum considerably. This is where behaviour directly modifies the faulty brain chemistry and connections that generate this ridiculous false feeling of dread and fear negatively influencing you to choose the WRONG behaviour . To sum up: 1). Thoughts and Events = No Control = Acceptance 2). Reaction to Thoughts and Events = No Control = Acceptance 3). Choice of Behaviour = You Have Control = Think to yourself always..."What is the most beneficial, practical and logical behaviour that is best for my physical and mental well-being and for others ` physical and mental well-being." 4). Do it. Remember everyone that this is an ILLNESS and nothing more. Always remember in line with the above stages that you are ill and you are the best person to look after yourself. You all deserve happiness no matter you think you have done. Life is cruel but it's beautiful too. Focus on the beauty. You are all beautiful and life is messy...Accept it's messiness and do the best you can. Will H.