Transcript
A (0:00)
Let's take a look at the recovery process using the Grayman method from the.
B (0:04)
OCD Help app before we start. Quick tracking overview. So you see in front of you on the screen, the numbers in red represent minutes ruminated. So first column is date, second is total total minutes ruminated for the day. Third column, W to 9 is wake up to 9am so from when you wake up to 9am, how many minutes approximately you ruminated? This is active rumination, then 9 to 12, 12 to 3, 3 to 9 and 9 till M, 9 till morning. Again your minutes of rumination, then level of anxiety. This is OCD anxiety and level of stress.
A (0:41)
We're counting the stress outside of ocd.
B (0:44)
So your life stress because sometimes that can impact your ocd, as you probably know. So this is approximate, you don't need to track super precise. This is just approximately how much do you think you ruminated?
A (0:59)
Okay, so now let's take a look at the daily tracking. So we can see nine to 12, the person ruminated for 15 minutes, level of anxiety was four and the stress was four. So what that will look like for you is you wake up, how much are you letting yourself ruminate first time period, right? And you set a goal for yourself. For example, I won't ruminate more than five minutes. And you try to stick to that goal the next time period. Again, try to set a goal and then keep with the goal. So for example, when you woke up, you wanted to, let's say, lay in bed and figure something out or go online and first thing and try to solve some thought that you got or ask for reassurance. You're choosing not to do that. So you're already making better choices and those better choices will keep you moving forward towards the recovery. So it's, this is why we're doing the tracking. So you're on top of it. And continuously throughout the day, you are choosing not to feed ocd, which in turn drops the anxiety. So this is what your daily chart will look like. So there's also compulsions and avoidances. If you are not just ruminating but you're doing compulsions, or maybe you have just a compulsion problem that there's not a lot of rumination, then you would track the compulsions part as well. Download the OCD help app and start tracking.