The ACT Workbook for OCD Values Card-Sort Exercise

Values Card-Sort Exercise

Nurturing Loyalty

Kindness Justice

Independence Honor

Grace Fun

Empathy Discovery

Appreciation Adventure

© 2020 Marisa T. Mazza / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The ACT Workbook for OCD Values Card-Sort Exercise

Courage Connection

Passion Play

Safety Growth

Openness Respect

Faithfulness Dependability

Humor Freedom
The ACT Workbook for OCD Values Card-Sort Exercise

Self-Respect Intellect

Vitality Tradition

Spontaneity Service

Trust Honesty

Learning Sacredness

Integrity Support
The ACT Workbook for OCD Values Card-Sort Exercise

Gratitude Truth

Equanimity Pleasure

Dignity Reliability

Creativity Patience

Compassion Surrender

Love Understanding
The ACT Workbook for OCD OCD Log

OCD Log

Date Trigger Obsession Compulsion Time Spent

© 2020 Marisa T. Mazza / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The ACT Workbook for OCD Core Fear Chart

Core Fear Chart

Pick a trigger from your OCD log and fill out the first section in this chart under trigger one. Repeat this process two more
times using different triggers.

Trigger One

Core Fear Chart Your Example:

If I am exposed to this trigger:

And I do not neutralize this threat Compulsion

by engaging in this behavior:

Then this catastrophe will occur: Core Fear

Trigger Two

Core Fear Chart Your Example:

If I am exposed to this trigger:

And I do not neutralize this threat Compulsion

by engaging in this behavior:

Then this catastrophe will occur: Core Fear

© 2020 Marisa T. Mazza / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The ACT Workbook for OCD Core Fear Chart

Trigger Three

Core Fear Chart Your Example:

If I am exposed to this trigger:

And I do not neutralize this threat Compulsion

by engaging in this behavior:

Then this catastrophe will occur: Core Fear

What patterns do you notice among your core fears? Which core fear or fears do you most identify with?


The ACT Workbook for OCD Exposure Planning Chart

Exposure Planning Chart

Core Fear Exposure Exercise Values Willingness Scale

1.

© 2020 Marisa T. Mazza / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The ACT Workbook for OCD Exposure Planning Chart

Core Fear Exposure Exercise Values Willingness Scale

2.

3.
The ACT Workbook for OCD Exposure Exercise Worksheet

Exposure Exercise Worksheet

1. Exposure title: 

2. Exposure plan: What type of exposure will you be doing (imaginal, in vivo exposure)? When and how will you carry out this
exposure? Are any people or props needed? What will help you be present during the exposure?

3. Response prevention plan: What responses do you typically engage in when you are faced with this trigger and fear? How
can you prevent your typical response during or after the exposure?

© 2020 Marisa T. Mazza / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The ACT Workbook for OCD Exposure Exercise Worksheet

4. What value is this exposure in the service of? What personally held value is this exercise in the service of? How will
­practicing this exercise bring you closer to who you are and what is important to you? Which of your value or values is it in
line with?

5. What are you most fearful of?

Complete the core fear chart. You can review chapter 9 for more examples.

Core Fear Chart

If I am exposed to this trigger:

And I do not neutralize this threat by engaging Compulsion

in this behavior:

Then this catastrophe will occur: Core Fear

6. When you think about engaging in this exercise, what do you expect to happen?
What does your mind say is going to happen during this exposure? If it is the same as your core fear, then skip this question.
If it is different, then fill in the blanks here:

“My mind is saying 

 will happen during or after this exposure.”

The ACT Workbook for OCD Exposure Exercise Worksheet

7. Create your script: Now that you have identified what you will be doing, it’s time to begin creating the script you will say,
read, or listen to (on a prerecorded device) while doing the exposure. Review the section in chapter 9 about writing scripts,
and use the script that you already came up with if it applies to this exposure, or create a new script for this exposure that
includes your core fear. Write your script here:

8. Practice the exposure. Once you have completed the exposure, answer the questions that follow.

9. Has what you are most fearful of occurred as of yet? How do you know?

10. Did what you were expecting to happen occur during or after the exposure? How do you know?


The ACT Workbook for OCD Exposure Exercise Worksheet

11. What did you learn or notice during this exposure exercise?

What did you notice when you allowed the scary thoughts to be there while focusing on how you felt?

What happened to feelings and sensations in your body as you embraced them?

What did you notice about yourself and your ability to embrace uncertainty and discomfort?


The ACT Workbook for OCD Structured Journaling

Structured Journaling

Date

What values-based behaviors (toward behaviors) did I notice

today? Review your values map if you get stuck. The mind
is very good at recalling negative events and what we didn’t
do. Reviewing your toward behaviors on a regular basis
gives you a more balanced view of how you are living.

What values-based behaviors (toward behaviors) would

I like to set an intention for tomorrow or within the next
twenty-four hours? Setting intentions can help you live
with purpose. It gives you control over how you spend your
time and energy rather than your mind.

What am I most fearful of right now? For those of us that

are prone to anxiety, there will likely always be some fear
present. Delving into your fears daily can help you unhook
from the mind. These fears may be related to obsessions,
worries, or daily stressors. If no fear is present, then you
may want to simply notice what feelings are currently
present and label them.

Referring back to the fear or feeling in the last question,

how can I lean into uncertainty or discomfort using the tools
from this workbook? This could mean doing an exposure,
or it may just mean sitting with the sensation in your body.
It could also mean practicing a mindfulness or
self-compassion exercise or doing something that is
meaningful yet scary. Refer to the tools checklist at
http://www.newharbinger.com/42891 to see all of the
skills and tools you have learned so far.

Last, what did I learn about myself and my ability to lean

into discomfort and uncertainty from the previous exercise?
What did I notice about thoughts and feelings?

© 2020 Marisa T. Mazza / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.