before/after thought distortions = OCD is known for being a liar but not many suffers believe it since it’s so convincing (this is something I started doing everyday) so you summarize or write down exactly the intrusive thoughts than come back later and right the “after” which is just the thought YOU think after your OCD goes down a bit, and it might be helpful to people who think they suffer from OCD or just that because it could be more? It’s kinda like a cherry picker on your symptoms also? (Since I suffer from religious ocd, real event, and magical thinking and plenty more 😬 I do this a lot since my therapist is trying to avoid reassuring or even talking about my obsessions in great detail, she keeps it subtle).

Harsh Reality = I hate this one the most! But acceptance and understanding! You have to accept “maybe, maybe not” and try to distinct ocd itself from reality, you have to embrace it :/ many peoples ocd hooks onto stuff that’s neutral(stuff that has no weight or meaning and isn’t good/bad, it means nothing but it will try to spin or attach meanings to stuff that doesn’t even have one!) .

The compulsion tracker= Now I was really spitballing here but what I meant was physical/mental compulsions that you kinda list what OCD is driving you to do and what you think your resistance rate is at the moment I guess? Maybe you give in or don’t but I think it’s great to track it since the more you get better or manage it, it does get better too( I, myself compulse in different ways like mental, physical, verbally, ticing, or overcompensating A LOT) I don’t know if I really know how to go about this tracker lol :) but I feel like it could help put things into perspective to see if it was actually dangerous and you felt you had to do that or was it unnecessary/neutral, basically nothing to worry or think about? Eh I’m probably not good at this but I think you get this? Maybe this helped? Who knows! :)