OCD Detective
Someone coughs near you. OCD says, "You're definitely going to get sick."
What is a worry thought (OCD)?
Finish the sentence:
"Maybe I'll get sick..."
"...maybe I won't."
Take three slow belly breaths.
Everyone practices together.
Pretend someone sneezed nearby.
What do you do?
Take one breath and keep playing.
What is uncertainty?
Not knowing what will happen.
Your brain keeps asking,
"Are you sure the food is safe?"
What is the OCD doubt monster asking for certainty?
What can you tell OCD when it wants 100% certainty?
"I don't have to know for sure."
Name one coping skill.
Deep breathing, Grounding, Positive self-talk, Ask for coaching, Ride the wave, Use brave thoughts
You touched a desk.
Do you:
A. Wash immediately
B. Wait 2 minutes
B
Can anyone know for sure they will never throw up again?
No.
You washed your hands once, but OCD says,
"Wash again."
What is a compulsion?
Finish:
"I can handle..."
"...feeling anxious."
When your worry feels really BIG, what is one thing you can do instead of listening to OCD?
Take slow belly breaths, Tell yourself, "Maybe, maybe not," Keep doing what you were doing, Ask for coaching instead of reassurance, Let the worried feeling be there without fighting it, Use your "brave voice," Count slowly to 20 while letting the worry stay, Remember: "I can do hard things."
You just ate something and your stomach makes a funny noise.
What should you tell yourself?
Which helps OCD shrink?
A. Checking
B. Avoiding
C. Facing fears
C
You accidentally touch a doorknob and your heart races.
What is anxiety—not danger?
Which is braver?
A. Getting rid of every germ.
B. Living with uncertainty.
B
What is the coping skill that has you naming five things you see in the room?
5-4-3-2-1 grounding.
Pretend someone nearby says, "My stomach doesn't feel good."
What is the bravest thing you can do?
Stay where you are, take one slow breath, and continue what you were doing instead of asking questions, leaving, or avoiding the person.
What happens if we practice brave exposures?
The brain learns the fear isn't dangerous, and anxiety gets smaller over time.
Feeling worried means something bad is about to happen.
False.
True or False:
Being brave means not feeling scared.
False! Being brave means doing hard things even when you're scared.
"I can feel worried and..."
"...still do what matters."
OCD tells you:
"If you don't check, wash, or avoid germs, something terrible will happen."
"I don't have to listen to OCD. Maybe something bad will happen, maybe it won't. I'm choosing to be brave, tolerate uncertainty, and keep doing what matters."
"The goal of ERP is not to make anxiety disappear..."
"...it's to teach my brain I can handle it."