Feelings & Thoughts
What’s a normal feeling people get when something feels “wrong” or “off”?
Feeling worried or uncomfortable.
What does OCD sometimes tell you that you “have” to do?
Do something over and over to feel safe.
Who gets to decide your real values?
You and your family — not OCD.
What’s a slow breathing exercise you can use?
In for 4, out for 4.
Sit with an uncomfortable thought for 5 seconds without doing a ritual.
“What is brave sitting?”
What do we call thoughts that pop in your head even if you don’t want them?
Intrusive thoughts.
What do we call the thing that makes OCD bigger and stronger?
Compulsions.
What does OCD do to rules?
Makes them super extreme or scary.
What is one grounding activity?
5 things you can see.
Letting a “what if?” thought be there without trying to solve it.
“What is allowing uncertainty?”
Can intrusive thoughts make someone a bad person?
No! Everyone gets them and they don’t mean anything about you.
Does OCD ever pretend that something is an emergency when it really isn’t?
Yes, it pretends everything is urgent.
Is it possible to care about something AND have OCD make it feel confusing?
Yes! OCD mixes in with things you care about.
What is something calming you can say to yourself?
“I can handle this feeling.”
Doing something fun even if OCD says you shouldn’t.
“What is choosing values over OCD?”
What part of the brain sends false alarms?
The “OCD alarm system.”
What happens if we keep listening to OCD’s rules?
OCD grows louder.
What is a sign a rule might be an OCD rule?
It feels urgent, scary, or “I HAVE to do it perfectly.”
What is a coping skill that helps you face fears one step at a time?
Exposure practice.
Not asking for reassurance for 2 minutes.
“What is a brave pause?”
What’s something you can tell yourself when thoughts feel scary or urgent?
“This is just my brain sending a false alarm.”
What’s the best way to shrink OCD over time?
Practice not doing the compulsions.
How do you check if a rule is real or an OCD rule?
Pause, breathe, and ask a trusted adult or therapist.
What is one physical tool that can help calm your body?
A stress ball, fidget, or sensory toy.
Imagining letting a “scary” thought float away like a cloud.
“What is thought defusion?”