Lessons
Core concepts and research-proven techniques for overcoming contamination OCD.
Foundations
The Avoidance Cycle
What is the avoidance cycle? Where do we have control?
Clean vs Dirty Discomfort
What is clean and dirty discomfort, and how do we use them?
Anxiety Over Time
A visualization of anxiety, and how exposure works to eliminate it.
Tolerance vs Acceptance
The difference is the key to overcoming contamination OCD.
Working with Thoughts
Intrusive Thoughts
What are intrusive thoughts, why do we have them, and what should we do?
Rumination
Repetitive negative thinking, and techniques to reduce it.
The Ironic Process Theory
How trying to avoid a thought can ironically make it more likely.
Worry Scripts
Turn any worry into an opportunity to practice your new skills.
Avoidance and Compulsions
Safety Behaviors
What are safety behaviors, when are they okay, and what to do instead?
Identifying and Stopping Reassurance
Reassurance often feels right, but contributes to anxiety in the long term.
Exposure
3 Types of Exposure
The different types of exposure and how they work.
20 Tips for Successful Exposure
Tips to help you make the best of your exercises.
Powering Through
The four most common ways exposures go wrong — and how to do them right.
Second Fear
What is second fear? How do we identify it and what do we do?
Extinction Bursts
How extinction bursts relate to contamination OCD.
Regulation Zones
Identify which zone you are in, and use the right skill at the right time.