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Index
Cover Title page Copyright page Contents Series Foreword Foreword Acknowledgements Introduction: Is this book for me? PART ONE: BACKGROUND 1 Do I suffer from OCD? Types of obsessions and compulsions Who gets obsessions and compulsions? Diagnosis of OCD Distinguishing OCD from related conditions How common is OCD and what is its course and impact? OCD and the family OCD in the media Famous people with OCD When to get professional help Key points 2 What causes OCD and maintains it? Cognitive-behavioural therapy (CBT) How the CBT model can help us understand emotional difficulties How CBT tackles emotional difficulties How CBT makes sense of OCD How can CBT help my OCD? What doesn’t help? What helps? Biological explanations and treatments of OCD Which is the treatment for me? A cognitive track or behavioural track programme for overcoming your OCD Which programme is right for me? Key points PART TWO: HELPING YOURSELF 3 Meet eight people with OCD How the IBA model applies to our eight people with OCD 4 Preparing for self-help Building and maintaining motivation Is it worth it? Can I do it? What do I do? When do I do it? When do I start? Dealing with low mood Strategy 1. Answering and testing your negative thoughts Strategy 2. Getting active Strategy 3. Cultivating mindfulness and acceptance Enlisting the help of your partner, family or friends Key points A. COGNITIVE TRACK 5 Tackling the obsessional doubt The difference between normal and obsessional doubts Why is the obsessional doubt so strong? The argument (or ‘OCD story’) supporting the doubt OCD thinking devices The selectiveness of the obsessional doubt Why do I have obsessional doubts about certain issues? Answering the OCD story Step 1. Identify the obsessional doubts and situations in which you have them Step 2. Identify the OCD story supporting the doubt Step 3. Reflect on the OCD thinking devices used in the OCD story Step 4. Develop the commonsense view Step 5. Practise the commonsense view Key points Examples 6 Tackling your thinking about what would happen if the doubt were true and you didn’t do the ritual Step 1. Identify your current view Step 2. Develop the realistic view Step 3. Practise the realistic view Key points Examples 7 Facing the situation without performing the ritual Ditching the ritual The one-step approach: what to do in the situation Using a graded approach Reflecting on what you’ve learned from facing the situation and not doing the ritual Tackling your doubts and rituals in other areas Key points Examples B. BEHAVIOURAL TRACK 8 Exposure and response prevention therapy How does ERP change my symptoms? Toolbox Treating yourself using ERP Phase 1. Assessment Phase 2. Treatment Using real-life exposure Staying on track Troubleshooting Using imaginal exposure Using loop recording for treating mental rituals Key points PART THREE: STAYING WELL 9 Using a holistic approach Pursuing meaning in your life Exercise and a healthy lifestyle Key points 10 Taking stock and staying well Dealing with obsessions and rituals if they recur Reducing the chances of relapse What to do if you feel that you need more help A last word of encouragement Key points Appendix 1. General resources Appendix 2. Thought recording form Appendix 3. Cognitive track worksheets Appendix 4. Behavioural track worksheets Appendix 5. Relaxation methods References Index
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