Keep Track of Your Symptoms

, Psychologist, liyap.com10.9K reads

Up until now, what you learned was focused mainly on psychoeducation. In other words, now understand the basics of OCD and how this condition affects your personal life. Since we cannot fight against something we don’t understand, this first step was a crucial part of the process.

Discover 36 more articles on this topic

Browse Full Outline

Before we move forward, you need to have a baseline measure of your obsessive thoughts and compulsive behaviors. What you can do right now, is learn how to monitor your obsessions and compulsions, by completing an OCD worksheet. Understanding your specific obsessions and compulsions provides you with a lot more oversight, compared to learning general information about OCD.

Quiz 1 Quiz 2 Quiz 3 All Quizzes

Column 1: Date and Time

Write down the exact date and time, when your obsessive thought or image appears.

Column 2: Obsession

Write down the obsessive thought or describe the image that appeared in your mind. You don’t have to go into too much detail, but it’s important to write it down as soon as possible, otherwise you might miss out on important details. For instance, if you’re thinking, “The table is covered in germs”, write this exact sentence in column 2.

Column 3: Anxiety Scale

Rate the anxiety level associated with each thought or image, on a 1-10 scale.

  • 1 = barely noticeable, almost absent

  • 10 = extremely distressing

Column 4: Compulsion

Write down the compulsive behavior or coping strategy that you use. Keep in mind that not all obsessions are followed by compulsions. Also, you don’t have to go into too much detail. If you haven’t felt the need to engage in some form of a ritual or compulsive behavior, you can leave the space blank. However, make sure that you are being honest and not ignoring any compulsive behaviors.

Column 5: Length

How long did the compulsive behavior or ritual last? After the day is over, calculate the total time you’ve spent on rituals and compulsions.




Anxiety scale












































Remember to keep all of your worksheets in a safe place, because you will need them soon.
Full reference: 

(Mar 9, 2016). Keep Track of Your Symptoms. Retrieved Jul 20, 2024 from

You Are Allowed To Copy The Text

The text in this article is licensed under the Creative Commons-License Attribution 4.0 International (CC BY 4.0).

This means you're free to copy, share and adapt any parts (or all) of the text in the article, as long as you give appropriate credit and provide a link/reference to this page.

That is it. You don't need our permission to copy the article; just include a link/reference back to this page. You can use it freely (with some kind of link), and we're also okay with people reprinting in publications like books, blogs, newsletters, course-material, papers, wikipedia and presentations (with clear attribution).