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OCD · OCD

Acceptance of Uncertainty Practice

OCD's real fuel

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OCD's real fuel is intolerance of uncertainty. Practicing chosen uncertainty — small, daily, on purpose — builds the muscle needed for ERP.

Daily uncertainty practices (pick 2)
  • Send a message without re-reading
  • Leave without checking one thing
  • Choose the second option, not 'the right' one
  • Let someone else decide dinner
  • Post without editing
Day
Practice
SUDs during
Did outcome match fear?
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