Transcript
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Let's take a look at the recovery process using the Grayman method from the 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. We're counting the stress outside of ocd. 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 common question is, can I track at the end of the day? And no, you cannot. The reason why you can't is because what you're doing here is you're constantly playing a game of reducing your rumination. So as the day continues, you need to be constantly on top of it. It's. And it's not obsessive in people are like, well, this seems like a lot of work. It's not not more work than turning on Instagram every few hours or TikTok. It's not more work than that. It's having accountability. And look how much time you're gonna save yourself if you're not falling into some sort of nonsense and behaviors of checking and for reassurance and whatever, that just sends you into a spiral which you end up just laying and crying at the end of the day. Right. In some extreme cases. So you need to be tracking every three hours. The app will notify you. So that's fine. And it's approximate, it's not exact. And you're just trying to beat previous times score and definitely yesterday's score. So you're playing this game where you're constantly beating the score and little by little, as you can see in this example, as the numbers are dropping, the anxiety is dropping, the anxiety cannot maintain itself being up without the behavior that you're doing. So if you're not doing behavior of rumination, compulsion avoidance, the anxiety will start to drop. And that's what we're trying to do is little by little, bring it down, download the OCD help app and start tracking.