One of the first things I did when my OCD started ramping up was journaling. I wrote what I felt, when I felt it, and what kind of environment I was in. Not only was this therapeutic, but it was also useful to my therapist. My ERP sessions involved me directly facing my fears, and having a log book of said fears was indispensable to my psychologist. She would pull out information and translate it into a real effective response prevention activity. One of my triggers was to sit next to my daughter while eating a steak and using a steak knife. She did this because I documented this fear in my journal.
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