• Exposure=facing what you are afraid of or have been avoiding because of your fears

• Response Prevention=w/out engaging in compulsive behaviors you typically would engage in

  • Compulsions include things your do externally such as checking, asking for reassurances, confessing, etc and internally mentally reviewing what happened, rumination, mental reassurances, planning, and any other compulsion done in your mind. Compulsions can also include avoidances. 

• Typically done with a hierarchy or Exposure List which lists out exposure steps

• 3 Prongs

  • Opening up-this is all about allowing the experience to be what it is without fighting against realities we can’t control

  • Being present-this is about coming back to the present moment. Obsessions frequently take us into the future and/or imagination and so it is important to come back into the present moment.

  • Doing what matter-really focusing on what is important to you and taking actions that are in line with it. What is your why for doing what you are doing? OCD is always going to come from a place of fear, obligation, and guilt (FOG) and feel urgent.

• Focuses on building understanding of OCD and the way it works, tricks, and cheats.

• OCD operates off of doubts which at the core lead to doubting oneself.

  • Feared/vulnerable self=who OCD says you are or who could one day become

  • Real self=who your direct evidence says you. 

  • If you were trusting yourself what would you be doing differently in this situation? Where behavior starts to change

• Metacognitive focuses on the relationship you are having with your thoughts. 

  • It does this by looking at your beliefs related to your thoughts (metacognitive beliefs) examples: I must ignore this thought of something bad may happen, Thinking this thought means there is a real threat etc.

  • Once the beliefs are identified they are challenges 

    • Thoughts are just thoughts, just because you think it doesn’t mean it’s true.

    • Why might the belief not be 100% true?

  • This is done through practicing a lot of mindful awareness of our thoughts and detaching from them (detached mindfulness)

OCD cycle: Thoughts-anxiety-compulsion-temporary relief-more obsessions

New cycle with MCT: Thoughts-notice it as just a thought-no action-anxiety fades-confidence builds