Find the core fear under your OCD.
Germs, harm, and mistakes are the surface. This worksheet helps you follow the thought down to what you're really afraid of underneath it all.
Download the worksheetThe fear under the fear.
Your core fear is the deepest threat your OCD keeps pointing at. You might obsess about contamination or harm, but underneath it's usually something like "I'm a bad person," "I'll ruin everything," "I'll end up alone," or "Something is wrong with me." The themes change. The core fear usually stays the same.
Watch the video, then follow along.
Follow the chain down.
Start with the obsessive thought that bothers you most. Then work through each prompt by asking "what happens next?" Keep going until you hit the gut-level fear that makes everything feel like it falls apart.
- Fear
What's the obsessive thought that bothers you most?Write it down exactly as it shows up.
- What
What bad thing would happen if this thought were true?Skip the reassurance and just follow it.
- Why
Why would that outcome be a problem for you?Go one level deeper.
- Concern
What feels most concerning about that possibility?Keep pressing.
- You
What would this mean about your worth, your future, or your relationships?This is where the core fear lives.
- If / and
Keep asking "if it means this, what happens next?"Stop when you can't go any deeper. That's your core fear.
Why it helps to know it
Once you know your core fear, you can stop chasing each new surface worry and work on the thing driving all of them. It's also the fear you'll practice bringing along with you in treatment, instead of trying to make it go away.
Ready to find yours?
Download the worksheet and follow along. It works for any OCD theme.
Download the worksheet