> OCD: HACKING THE LOOP _

Obsessive-Compulsive Disorder (OCD) isn't about being tidy. It's a neurobiological condition that creates a loop of unwanted intrusive thoughts (obsessions) and urges to perform repetitive behaviors (compulsions) to relieve the anxiety.

If you're fighting this battle, you are not alone. About 1 in 3 people experience OCD symptoms at some point, and research shows that 60-70% of people respond well to therapy, especially Exposure and Response Prevention (ERP).

Your Thoughts Are Not You

A key thing to understand is that OCD thoughts are ego-dystonic. This is a fancy way of saying they are the OPPOSITE of what you truly believe, value, or want. They feel so distressing precisely because they are alien to your true self. The goal isn't to stop the thoughts, but to change your response to them.

Your Mission:

Instead of fighting, avoiding, or neutralizing the thought, your mission is to ground yourself in reality, sit with the emotion without judgment, and resist the compulsion. This is hard, but it's how you break the loop.

> LEVEL UP: TOOLS & ALLIES _

You don't have to fight this boss alone. Here are some powerful resources to add to your inventory.

• NOCD: Find a Therapist & Free Resources
  Specialized OCD therapists who provide ERP. A gold-standard place to start.
• Free OCD Prescreen Tool
  A revised inventory you can fill out and discuss with a professional.
• 5 Free OCD Worksheets
  Expert-developed worksheets to help you on your journey.
• Psychology Today & Zocdoc
  Search these directories for local therapists who specialize in "ERP" (Exposure and Response Prevention).

> BOSS BATTLE: FIND THE CORE FEAR _

Sometimes, a "what if" thought is a clue to a deeper fear. This tool helps you follow the trail. Be curious, not judgmental. Don't engage in compulsions as you explore.

> SYSTEM SCAN: IDENTIFY GLITCHES _

OCD shows up in many forms. This is not a diagnostic tool, but a way to identify patterns. Check any that feel familiar. Remember mental compulsions (like reviewing memories, neutralizing, or "just right" thinking) are just as real as physical ones.

> CREDITS & SOURCES _

• Goodman, W. K., Price, L. H., Rasmussen, S. A., Mazure, C., Fleischmann, R. L., Hill, C. L., Heninger, G. R., & Charney, D. S. (1989). The Yale-Brown Obsessive-Compulsive Scale. I. Development, use, and reliability. Archives of General Psychiatry, 46(11), 1006–1011.
• NOCD. (2022). Core Fear [PDF]. NOCD, Inc.
• Checklist items adapted from the Yale-Brown Obsessive-Compulsive Scale (Y-BOCS).