This is a helpful checklist a client and I developed together on how to identify if OCD is taking over. Have it jotted down in the Notes section on your phone, and review if you’re feeling anxious. This will help detach you from the thoughts/feelings/situation and you can label it as OCD, something you don’t want to let win.
- Is this urgent? Does it feel urgent?
- Are you double checking or seeking reassurance right now, do you feel like you need to be confessing right now?
- Do I feel guilty or bad?
- Do I want to do anything about this?
- Am I over-preparing?