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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 just failed a class and the semester is over so now I feel horrible and I feel as if my life is over and it doesn’t help that I’m already a grade behind I feel so stupid and I know when I tell my mom she’s gonna be angry

On my run this morning a person stopped me to ask if I had a phone on me, and I said “no, sorry” and kept running even though I did have my phone, because it was early morning and I felt scared they’d take my phone. For the rest of my run I felt worried that they were following me and would see me use my phone, because I had AirPods in so they could guess that I did have a phone, although conceivably I could have only been wearing my Apply Watch. Once I was home and that anxiety subsided, I’ve been playing the situation over in my mind and feeling like such a bad person for saying no because what if they really needed help, and I said no because I judged them based on appearance and the situation made me scared they’d take my phone. I’m worried something bad will happen to me as karma.

I feel disgusting and ashamed!!!! My mom texted my sibling and got mad at them because she thought they don’t know to take care of themself and then she said “I’m so exhausted between you and Ishil”. I can’t. I can’t do this. My mom keeps making me believe things SHE thinks about! What if I don’t know how to care of myself?! I try so hard! But then what if I’m not?! I already feel self doubt and she’s triggering me to an extent that I might do self harm and start bleeding!!

Months ago I made a mistake at work and I havent brought it up. Im a grad student and part of my work is in the lab. I took some things out of the lab and into a different lab where there's more potential for cross contamination and I'm worried I may have contaminated them and someones lab work will be messed up but because I didn't say anything they'll never know. I feel like I need to announce what happened but it's been months, and I dont actually know if I did contaminate anything and Im embarrassed so I'd rather not. But it keeps popping up and haunting me. I know my OCD is at play right now, I'm not sure if this is a real fear or not...but I also think what I did was wrong, like there's a pretty common protocol to not take that stuff out of the lab, I just didn't think about it at the time. I could tell my advisor on Wednesday and see what she thinks I guess, but in the meantime I'm feeling consumed with guilt and it's hard to work. I know this is possibly an urge to confess so maybe it's good for me to wait? Any thoughts??