Introduction
This structured exercise program is designed to help you manage Obsessive-Compulsive Disorder (OCD) symptoms using evidence-based techniques. Work with your mental health provider to customize this program to your specific needs.
Core Components
1. Exposure and Response Prevention (ERP)
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Start with: 15-minute daily exercises
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Gradually increase: to 30-45 minutes
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Focus: Face triggering situations without performing compulsions
2. Mindfulness Exercises
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Morning routine: 5-10 minutes of mindful breathing
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Throughout day: Brief mindfulness checks
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Evening practice: Body scan meditation
3. Cognitive Restructuring
Thought Record Exercise
- Identify triggering thoughts
- Rate anxiety level (0-10)
- Challenge irrational beliefs
- Develop alternative perspectives
- Re-rate anxiety
Weekly Progress Plan
Week 1-2: Foundation
- Learn breathing techniques
- Start anxiety journal
- Identify primary triggers
Week 3-4: Implementation
- Begin ERP exercises
- Practice response prevention
- Use thought records
Week 5-6: Advanced Practice
- Increase exposure duration
- Add challenging situations
- Develop maintenance strategies
Daily Exercise Schedule
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Morning
- Mindfulness practice
- Review daily goals
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Afternoon
- ERP exercise
- Thought recording
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Evening
- Progress review
- Relaxation technique
Progress Monitoring
- Keep daily symptom logs
- Track exercise completion
- Note successful resistance to compulsions
- Record anxiety levels
Safety Guidelines
- Start gradually
- Stay within prescribed limits
- Contact your provider if distress becomes severe
- Use support resources as needed
Support Resources
- Crisis hotline: [Insert local number]
- Support group information
- Provider contact details