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Accept uncertainty and question your assumptions about worst case scenarios. Recognize all or nothing thinking and practice taking a step back. It's tough, but we can do this!

I had my third session today, and my therapist and I are filling out my fear and response list. For some reason I'm having a hard time filling out compulsions and even some of the fear responses. It's like everything is so connected it's hard to separate it in my head. I've never tried to do this before. Also maybe I can explain the compulsions in a longer sentence but it's hard to use just one word. And most of my triggers cause a pretty high number of distress, but I need to find something with less anxiety to start the exposure therapy. Does anyone have advice on how to make this process easier, or just an example of how they filled this form out? Thanks.

I am doing great! I don’t know why I am doubting myself. But I just feel like I’m missing something? OCD is making me doubt if I am missing tools, I know I’m doing it right, acknowledging thoughts and continue doing what I am doing, not mentally checking my body or for thoughts, focusing on the present moment, sitting with anxiety, exposing myself to my triggers, even when OCD says NO, I still DO IT! but it feels like I am missing something, although I am better than where I was in September , MUCH BETTER, I’m scared that I will stay in this place because it seems so simple, even though sometimes it is SUPER hard to use the tools sometimes, I don’t know, I don’t want to be stuck in this same place I want to get even better if that’s makes sense? I’m scared if I stay in this same place I am, I will get discouraged and go back into depression where I was in September ? Anyone else done this?

I’m back after a long time of not posting! My OCD has been immensely under control compared to my worst points. I’ve had a recurring theme that’s been getting worse lately. It has to do with taking in information. Like if I’m watching a show and miss what they say I feel like I have to go back and hear it again. Or if I’m on tik tok and hear a word I’m unfamiliar with, I HAVE to look it up. The thought “it will bother me if I don’t” is the unerlyer It’s a weird theme in that it’s hard for me to tell at times if my curiosity is fueling me or if it’s OCD. It feels like it has just been more constant lately and taking over some of my enjoyment of relaxing viewing/existing. Anyone experience anything like this?