Toolkit Pages
Each module is now on its own dedicated page.
🫶 EFT Tapping Scripts
Guided tapping rounds by age and issue
🌈 Feelings Tracker Companion
Name feelings and build daily check-ins
🌡️ My Anxiety Thermometer
Rate anxiety level and match to support actions
🎯 My SMART Goals
Turn big dreams into practical steps
📓 My Personal Diary
Age-based daily reflection templates
🧭 Understanding OCD and My E/RP Plan
Safety-first therapist-guided worksheets
Emotional regulation toolkit
Understanding OCD and my E/RP plan
A gentle guide to sticky thoughts and Exposure with Response Prevention, designed for use with a trained therapist.
Read this first
E/RP is evidence-based and works best when planned with a licensed OCD or CBT therapist. This guide supports understanding and preparation. It does not replace professional treatment.
What is OCD?
OCD can feel like a worry alarm that stays on. A sticky thought appears, anxiety rises, a ritual gives short relief, and the cycle repeats.
Planning my E/RP exercise
Exposure step we are practicing today: ________________________________
Where this sits on my hierarchy: ______________________________________
Predicted anxiety level (0-10): _________________________________________
Compulsion I am practicing not doing: __________________________________
What I will do instead while riding the wave: _____________________________
My support person for this exercise: ____________________________________
Completing my E/RP exercise
| Check-in point | Anxiety 0-10 | What I noticed |
|---|---|---|
| Right before starting | ________ | ________________________________ |
| A few minutes in | ________ | ________________________________ |
| Halfway through | ________ | ________________________________ |
| Near the end | ________ | ________________________________ |
| After finishing without ritual | ________ | ________________________________ |
Did I resist the compulsion? What did I do instead? ________________________
What I want to remember for next time: ___________________________________
How I will celebrate this brave practice: ___________________________________