Obsessive Compulsive Worksheet

OCD Worksheet

Thought Record Sheet

Situation & Trigger

What happened? Where? When? Who with? How?
What did I notice? What did I react to?

0% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Obsessive Compulsive Disorder to learn more about OCD and to get in touch with one of iTherapy's counselors.

Emotions (Rate 0 - 100%)
Physical Sensations

What emotion did I feel at that time? What else? How intense was it?
What did I feel in my body?

16% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Obsessive Comulsive Disorder to learn more about OCD and to get in touch with one of iTherapy's counselors.

Initial Thought / Image (doubt, feeling, worry)
Meaning of the initial thought or Image What might happen?

What went through my mind? What disturbed me? What did it mean that I had that thought or image?
What am I responding to? What's the worst that could happen? What's the worst about that?

33% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Obsessive Compulsive Disorder to learn more about OCD and to get in touch with one of iTherapy's counselors.

Alternative Response
What would be a healthier more balanced perspective?

STOPP! Take a breath….
Is this fact or opinion? Am I assuming I will be responsible for this worst possible event?
What would someone else say about this situation? What’s the bigger picture?
Is there another way of seeing it? What advice would I give someone else? Is my reaction in proportion to the actual event?

50% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Obsessive Compulsive Disorder to learn more about OCD and to get in touch with one of iTherapy's counselors.

What did I do? How long for? How many times?

What did I feel like doing but didn't? What did I do instead?

66% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Obsessive Comulsive Disorder to learn more about OCD and to get in touch with one of iTherapy's counselors.

What’s the outcome? What could I do or have done instead? Defusion technique? What’s the best response
Re-rate Emotion

What helped or would have been helpful? What could I do differently? What would be more effective?
Act wisely. Consider my goals. What will be most helpful for me or the situation?
What will the consequences be?

84% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Obsessive Compulsive Disorder to learn more about OCD and to get in touch with one of iTherapy's counselors.

To learn more about Anger Management and to get in touch with one of iTherapy's counselors visit our Education and Resources Page for Obsessive Compulsive Disorder.

See also: OCD Self-Assessment

Situation & Trigger Emotions /
Physical Sensations
Initial Thought / Image Alternative Response What did I do? What's the outcome? /
What could I have done instead? /
Defusion Technique? /
What's the best response?

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Answer Question to Complete Worksheet

Situation & Trigger

Answer Question to Complete Worksheet

Emotions /
Physical Sensations

Answer Question to Complete Worksheet

Initial Thought / Image

Answer Question to Complete Worksheet

Alternative Response

Answer Question to Complete Worksheet

What did I do?

Answer Question to Complete Worksheet

What's the outcome? /
What could I have done instead? /
Defusion Technique? /
What's the best response?

Answer Question to Complete Worksheet


© Carol Vivyan 2009, permission to use for therapy purposes.

100% Complete

Your responses are private. They are not viewed by a clinician. If you feel like you need help, contact one of our therapists. Visit Education and Resources Page for Obsessive Compulsive Disorder to learn more about OCD and to get in touch with one of iTherapy's counselors.
Thanks to www.getselfhelp.co.uk for this template.