Relationship OCD Worksheet

Exposure and Response Prevention (ERP) is the most well-supported treatment for OCD. This worksheet walks you through a single moment of urge and response, using ERP's core skill: staying present with uncertainty instead of resolving it. This edition focuses on the doubt, comparison, and reassurance-seeking patterns common in relationship-focused OCD.

An ERP-based worksheet for relationship OCD — reassurance-seeking, doubt, and checking your feelings — built around the metaphor of trusting your wings instead of the branch. Includes psychoeducation on the OCD cycle, a guided branch and wings exercise, and a structured practice-and-reflect exercise using core ERP skills.

Fillable on your computer, or print it and write by hand.