If you have contamination OCD, you already know that avoiding the things that trigger you doesn't make the anxiety go away, it just makes your world smaller.
This worksheet gives you a structured, evidence-based roadmap for doing the one thing that actually works — Exposure and Response Prevention (ERP). Built by a licensed therapist specializing in OCD, this is not a generic anxiety worksheet. It is a clinically grounded, practical tool designed specifically for contamination OCD.
What's inside:
A plain-language explanation of how ERP works and why it is the gold standard treatment for OCD.
A guide to building your personal exposure hierarchy using SUDS ratings.
A comprehensive exposure example list covering five contamination subtypes — classic contamination, bodily fluids, chemicals and toxins, spreading harm to others, and moral contamination.
A response prevention guide covering physical, mental, and behavioral compulsions.
A long-term goals and values section to anchor the hard work in something meaningful.
This worksheet is for you if: You have contamination OCD and want a structured tool to begin or deepen ERP work. You are in therapy and want a resource to use between sessions. You are a therapist looking for a client-facing ERP resource for contamination OCD.
A note on using this worksheet: This resource is designed to work both as a self-guided tool and as a therapy companion. If you are working independently, start at the bottom of your hierarchy and work up gradually. If you find yourself significantly worsening or unable to engage with the material, please reach out to a therapist trained in ERP. A directory is available at iocdf.org.
This worksheet is for educational purposes only and is not a substitute for therapy or clinical treatment.
If you have contamination OCD, you already know that avoiding the things that trigger you doesn't make the anxiety go away, it just makes your world smaller.
This worksheet gives you a structured, evidence-based roadmap for doing the one thing that actually works — Exposure and Response Prevention (ERP). Built by a licensed therapist specializing in OCD, this is not a generic anxiety worksheet. It is a clinically grounded, practical tool designed specifically for contamination OCD.
What's inside:
A plain-language explanation of how ERP works and why it is the gold standard treatment for OCD.
A guide to building your personal exposure hierarchy using SUDS ratings.
A comprehensive exposure example list covering five contamination subtypes — classic contamination, bodily fluids, chemicals and toxins, spreading harm to others, and moral contamination.
A response prevention guide covering physical, mental, and behavioral compulsions.
A long-term goals and values section to anchor the hard work in something meaningful.
This worksheet is for you if: You have contamination OCD and want a structured tool to begin or deepen ERP work. You are in therapy and want a resource to use between sessions. You are a therapist looking for a client-facing ERP resource for contamination OCD.
A note on using this worksheet: This resource is designed to work both as a self-guided tool and as a therapy companion. If you are working independently, start at the bottom of your hierarchy and work up gradually. If you find yourself significantly worsening or unable to engage with the material, please reach out to a therapist trained in ERP. A directory is available at iocdf.org.
This worksheet is for educational purposes only and is not a substitute for therapy or clinical treatment.
