Toby,

I posted this on another members long thread recently and it is relevant for you too. These are the types of tools you may see (hopefully) in therapy and are better ways to challenge beliefs than threads:

Quote Originally Posted by MyNameIsTerry View Post
Some useful resources:
Quote Originally Posted by MyNameIsTerry View Post
Quote Originally Posted by MyNameIsTerry View Post
Quote Originally Posted by MyNameIsTerry View Post
https://www.cci.health.wa.gov.au/~/m...ssumptions.pdf

Veale talks about Theory A/Theory B methods in this extract:

http://www.veale.co.uk/wp-content/up...r-OCD-2007.pdf

And more about it here from the NHS:

https://cypf.berkshirehealthcare.nhs...naging-ocd.pdf

Blank sheets for Theory A / Theory B and populated examples can be seen on Google Images, if needed.

These types of tools are useful in creating a "how do I respond" style framework, a set of rules you can work towards following.
Ignore the break ups in format, it's the new forum and flagged to Admin. I can't correct it, the forum won't allow me no matter how many times I remove all the excess tags.