Quick Access - OCD Coping Skills: Managing Intrusive Thoughts

OCD Coping Skills Card: Managing Intrusive Thoughts in the Moment

In-the-moment, evidence-based support for navigating OCD — in a clear, clinician-designed reference card.

This quick-to-review, 2-page tool draws from established frameworks in ERP, ACT, and mindfulness for managing OCD, offering a practical, easy-to-follow format you can return to again and again.

Inside, you’ll find a structured 4-step approach — NOTICE, LABEL, ALLOW, CHOOSE — designed to support creating distance from intrusive thoughts, sitting with discomfort, and redirecting toward what matters. Informed by peer-reviewed research and developed by a physician.

• ✅ Clinician-designed, ERP & ACT-informed
• ✅ Practical steps intended for use in the moment
• ✅ Includes grounding exercise and crisis resources
• ✅ Instant digital download

This card is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment, and does not create a provider-patient relationship. If you are experiencing a mental health crisis or medical emergency, please seek immediate professional care.

Crisis Resources

• 988 Suicide & Crisis Lifeline — Call or text 988 (24/7)
• Emergency Services — Call 911 or go to your nearest ER
• International — findahelpline.com or iasp.info