Step 4 - Develop a plan

Once you’ve listed your obsessions and compulsions and have scored them. You now have the data to work with to start formalising a plan to tackle OCD. It is recommended to use the cognitive restructuring approach to formalise a plan.

So, here’s what next :

1- Cognitive Restructuring Plan

• Target one situation at a time (e.g. wudhu, salah, ghusl etc.)

• Preferable focus on an item that causes mild anxiety , in the range 4-7 (SUDS)

• Develop a cognitive restructuring plan for each situation

• When formalising a cognitive restructuring you may require help from someone who understands psychology and religion. This step is at the heart of self-help so make you sure you take this seriously

• Carry on with your route as usual, and once you are exposed to the situation try and prevent a response

• Once you feel you’ve defeated one situation, move to the next on

Here’s an example on how to do so :

Distorted Thought (Obsession)	Distorted Response (Compulsion)	Result	Alternative Thought	Alternative Response	Result
While making wudu - Maybe I left out some part	Washing again and again until I feel I’ve done it enough Waste of time	1. Waste of time and less time for actual prayer. 2. Disturbing those around me. 3. Distress. 4. Anxiety.	I do not need to be perfect in wudu. People in Prophet’s time did not even have flowing water. Allah knows that we are always imperfect and he never asked for perfection	I will just do wudu without wasting too much water or spending too much time. I will keep track of the time I take to make wudu from today.	Less time taken Focus on important stuff

2- Identify your Soothers

Soothers is a list of ‘stuff’ that gives you comfort in the time of need. These are like your secret weapons that you employ in times of distress when battling OCD. The idea here is that these are pre-thought and readily available when needed.This is essential so you know where to find solace when needed.

What soothers may include:

• Written stuff (Quotes, Articles, Ahaadith, Ayaat, FAQs etc.)

• Videos

• Audios (music, snippet from Quran etc.)

• Activities (running, watching documentaries etc.)

You may need these soothers :

• When you’re starting the mission , as the you might feel additional distress initially. Make a list of activities that you enjoy and can revert to in those times.

• When you are trying to break the OCD cycle and you feel additional stress

• When you are actioning cognitive restructuring plan and you know you’ll find a certain kind of stress and you have thought before hand how you can combat it

3- Dos and Donts

Make a list of Dos that will help you during the mission. You may require help from a psychologist, friend, family etc. to make this list. Few examples :

• Make a routine every morning and try to follow it

• Restrict my ibadaat to Faraid (mandatory)

• Find a hobby if you don’t have any

• Exercise regularly

Also, make a list of Donts ; things to avoid as they might make the mission more difficult or cause a relapse etc. Again, highly recommended to do this exercise with someone you trust and who understand your condition : psychologist, friend , family etc. Few examples :

• Not to read any religious books while I’m in the process of recovery

• Try to stay away from religious sermons and lectures while I’m in the process of recovery

4. Identify your support network

It does not have to many people , it could be one individual. But you need someone whom you trust and someone who understands your condition, and if they are well versed in psychology and/or religion that is a bonus. Call them your ‘OCD Buddy’, someone with whom you will share progress , discussion cognitive restructuring plan etc. You need support during this mission , its best if it comes from someone who lives with you. If your buddy is someone in your family & friends network, kindly as them to understand what OCD is and how it impacts you, rather than shying away from it or hiding it. This is as important as the steps above : having that one person that would put you back on track and help you kick the doubts out