12-Week OCD Workbook
Tammen Minnie Pedro
This audiobook is narrated by a digital voice.
12-Week OCD Workbook
A Comprehensive and Practical Guide to Managing Obsessions and Compulsions with ERP and CBT
By Tammen Minnie Pedro and Lucero Shannelle Carrera
This structured 12-week workbook is designed for individuals struggling with obsessive thoughts and compulsive behaviors who are ready to reclaim their lives. Using clinically proven techniques from Exposure and Response Prevention (ERP) and Cognitive Behavioral Therapy (CBT), this workbook walks you step-by-step through the process of managing OCD at its core.
Inside this book, you'll find:
Easy-to-follow weekly lessons and exercises
Daily tracking sheets to monitor obsessions and rituals
Personalized exposure hierarchies to reduce compulsions
Thought-challenging techniques to shift distorted beliefs
Real-life case examples for motivation and clarity
Practical strategies for self-monitoring and relapse prevention
Ideal for adults and teens ready to take action on their mental health, this workbook helps build confidence, emotional regulation, and the ability to face uncertainty without fear. Each section is designed to reduce symptoms, improve daily functioning, and support long-term healing.
Created by mental health experts, this guide can be used independently or alongside therapy. If you're seeking a practical, no-fluff resource to manage OCD using evidence-based tools, this workbook is your companion for lasting change.
Duration - 11h 16m.
Author - Tammen Minnie Pedro.
Narrator - Digital Voice Madison G.
Published Date - Saturday, 18 January 2025.
Copyright - © 2025 Tammen Minnie Pedro ©.
Location:
United States
Description:
This audiobook is narrated by a digital voice. 12-Week OCD Workbook A Comprehensive and Practical Guide to Managing Obsessions and Compulsions with ERP and CBT By Tammen Minnie Pedro and Lucero Shannelle Carrera This structured 12-week workbook is designed for individuals struggling with obsessive thoughts and compulsive behaviors who are ready to reclaim their lives. Using clinically proven techniques from Exposure and Response Prevention (ERP) and Cognitive Behavioral Therapy (CBT), this workbook walks you step-by-step through the process of managing OCD at its core. Inside this book, you'll find: Easy-to-follow weekly lessons and exercises Daily tracking sheets to monitor obsessions and rituals Personalized exposure hierarchies to reduce compulsions Thought-challenging techniques to shift distorted beliefs Real-life case examples for motivation and clarity Practical strategies for self-monitoring and relapse prevention Ideal for adults and teens ready to take action on their mental health, this workbook helps build confidence, emotional regulation, and the ability to face uncertainty without fear. Each section is designed to reduce symptoms, improve daily functioning, and support long-term healing. Created by mental health experts, this guide can be used independently or alongside therapy. If you're seeking a practical, no-fluff resource to manage OCD using evidence-based tools, this workbook is your companion for lasting change. Duration - 11h 16m. Author - Tammen Minnie Pedro. Narrator - Digital Voice Madison G. Published Date - Saturday, 18 January 2025. Copyright - © 2025 Tammen Minnie Pedro ©.
Language:
English
12-Week OCD Workbook
Duration:00:01:48
Introduction
Duration:00:21:53
Week 1: Understanding Your OCD
Duration:00:33:36
Week 2: Building Your Support System
Duration:00:41:41
Week 3: Preparing for Exposure Work
Duration:00:47:24
Week 4: Beginning Exposure Practice
Duration:00:51:03
Week 5: Cognitive Work
Duration:00:49:18
Week 6: Deepening Your Exposure Work
Duration:00:55:22
Week 7: Lifestyle Factors in OCD Management
Duration:01:02:13
Week 8: Advanced Cognitive Skills
Duration:01:01:30
Week 9: Family and Relationship Work
Duration:00:15:22
Step 1: Limit reassurance to 5 predetermined times daily (use tracking card) Success criteria: Maint
Duration:00:00:10
Step 2: Provide abbreviated responses rather than detailed reassurance Success criteria: Using brief
Duration:00:00:10
Step 3: Delay responses to non-urgent reassurance requests by 30 minutes Success criteria: Successfu
Duration:00:00:11
Step 4: Respond to reassurance requests with supportive but non-reassuring statements Success criter
Duration:00:00:12
Step 5: Limit total reassurance to 3 predetermined times daily Success criteria: Maintaining new lim
Duration:00:00:10
Step 6: Replace verbal reassurance with supportive acknowledgment of difficulty Success criteria: Us
Duration:00:00:11
Step 7: Phase out scheduled reassurance, maintaining only supportive responses Success criteria: No
Duration:00:44:49
Week 10: Challenging Exposures
Duration:00:20:25
Day 1: Supported Highway Introduction
Duration:00:00:19
Day 2: Extended Solo Practice
Duration:00:00:17
Day 3: Rush Hour Challenge
Duration:00:45:26
Week 11: Preparing for the Future
Duration:01:04:56
Week 12: Consolidation and Moving Forward
Duration:00:58:09