5 OCD worksheets

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This page provides effective worksheets to help individuals cope and manage OCD symptoms.

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are OCD worksheets?

OCD worksheets are activities that can be done as a part of the self help process as well as in clinical settings, assisted by a professional, in learning about one’s obsessions and compulsion for individuals affected by OCD.

The worksheets act as a tool to help people develop an awareness about their intrusive thoughts and compulsion as well as learn how to cope and manage them through exposure exercises. 

The worksheet also assists the individuals to reconstruct their cognitive beliefs into more healthier ways and also explore the various meanings that they assigned to their compulsions and obsessions in the process. 

What is OCD?

Obsessive-compulsive disorder (OCD) is a diagnosable psychological disorder where people who have been affected have recurring, unwanted thoughts, ideas or sensations (obsessions) that make them feel driven to do something repetitively (compulsions). 

The thoughts and behaviours that are symptoms of OCD often disrupt their day to day life especially because for people with OCD these behaviours are rigid and these thoughts permanent- so that means they cannot focus on or do anything else.

People with OCD often realise that their thoughts are not realistic however, there are many people who without treatment do not have this insight. Irrespective of their level of sight people with thai disorder have difficulty not engaging in these thoughts and these behaviours. 

These patterns of thoughts and behaviours often cosnideme their time and their life in general- more than one hour a day is the diagnostic criteria, it also causes distress, inability to work and meet the demands of their day to day life. 

Other symptoms and manifestations of this disorder include:

Checking behaviours such as locks, or light switches, or even thinking you have a health complication. 

Fear of contamination is another issue that people face.

There is need for symmetry and ordering 

People also experience intense bouts of rumination and intrusive thoughts- some of these thoughts can also be violent and disturbing. 

OCD is prevalent more in women as compared to men and it is estimated that approximately 2-3% of people in the United States have been diagnosed with the disorder. 

OCD often begins in childhood, some in adolescence, and also in early adulthood with the average age of onset being 19. 

Intrusive thought record worksheet

What does this worksheet do?

This worksheet has been designed to enable an individual to explore the meaning behind their intrusive thoughts that are common with people affected by OCD. 

The worksheet invites the individual to keep a record of both the content of the intrusion as well as the meaning they associate with these intrusive thoughts so that they can work through it in therapy. 

How will this worksheet help?

The Intrusion Record is very helpful in capturing the incidence and meaning of intrusive thoughts and images and can be helpful in healing an individual exploring the meaning and beliefs that they hold that lead to these thoughts. 

It can be helpful in a therapeutic seeing for the client and the therapist to ward together to dispute these thoughts. 

How to use this worksheet?

To use this worksheet, you can do as follows:

  • Start by identifying the situation or trigger and note down this information in the first column.
  • Record details about the content of the intrusion- it can include thoughts, images, meeroies, urges etc. Record as much as detailed information as possible. 
  • In the third column make note of the interpretation of the meaning you give to these thoughts. 
  • Use the fourth column to record information about how you coped with that intrusion. You can access this worksheet here

Identifying my Compulsions and Obsession worksheets

What does this worksheet do?

This worksheet has been designed to enable an individual to develop an awareness of their obsessions and compulsive behaviours as well as learn how to identify them.

The worksheets invite the individual to mindfully make note of the intrusive obsessions and thoughts they have while also keeping track of the compulsive behaviours they engage in as a result of these intrusive thoughts. 

How will this worksheet help?

This particular worksheet helps the individual identify their intrusive thoughts and compulsive behaviours and help bring it to their awareness so that they can start mindfully managing it with the help of their mental health service processional.

How to use this worksheet?

To use this worksheet, spend some time thinking over the usually intrusive thoughts that you struggle with and make note of them as well as the compulsive behaviour you engage in as a result of these thoughts. 

Following this make a note of the intensity of each so that you are aware of which thoughts and behaviours affect you most. 

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Exposure technique for dealing with OCD worksheet

What does this worksheet do?

This worksheet enables an individual to make note of their obsession and resulting compulsions and make an explorer hierarchy.

The worksheet invites an individual to explore the various obsessions they have and the subsequent behaviours and work towards exposing them to the obsessions that create distress in them gradually. 

How will this worksheet help?

This worksheet helps individuals in disputing their intrusive thoughts which are often irrational beliefs by repeatedly exposing them to triggers in limited and controlled ways. 

This can help people come down to a less dysfunctional level of reaction and responses when faced by the triggers. 

How to use this worksheet?

To use this trigger make note of your obsessions and compulsions.

Next, based on these two things, make an exposure hierarchy starting with something that is the easiest for you to handle and gradually increase the exposure intensity as you progress. 

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Restructuring Cognitions for dealing with obsessions worksheet

What does this worksheet do?

This worksheet enables an individual to reconstruct their cognitive beliefs and distortions and replace them with more effective and healthy beliefs.

The worksheet invites the individual to engage in exploring their usually irrational beliefs that they hold which usually manifest as intrusive thoughts then encourages the individual to replace these thoughts with more realistic thoughts. 

How will this worksheet help?

This worksheet helps people look at their triggers in more realistic ways so as to cope and manage their behavioural responses that manifest in the form of compulsions. 

How to use this worksheet?

To use this worksheet, consider your obsessive and intrusive thoughts and make note of the cognitive belief that underlines it. 

Now, replace these intrusive thoughts with something that is more realistic and note down these thoughts.

Make note of how you feel when you consider the realistic thoughts and the intensity of your compulsions. 


OCD Exposure Hierarchy Packet

What does this worksheet do?

This worksheet enables an individual to build an exposure hierarchy and apply it effectively.

Usually this particular worksheet is used by professionals with the guidance of a professional. This OCD worksheet packet includes a blank exposure hierarchy template, and an exposure therapy homework form. 

How will this worksheet help?

It is an effective tool that helps to record exposure hierarchy activities and attempts done by the client.

How to use this worksheet?

To use this worksheet, make a list of obsessions and compulsions triggers and rate them in intensity of distress.

Then make a note of situations you can practice that allows for gradual exposure of these triggers. 

Make sure you note down the difficult level each day of the week and make note of your experiences in the space provided. 

You can access this worksheet here


American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).

What Is Obsessive-Compulsive Disorder? American Psychological Association. Retrieved on 14th Dec 2021. https://www.psychiatry.org/patients-families/ocd/what-is-obsessive-compulsive-disorder

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