OCD includes two major types of symptoms: obsessions and compulsions. A person diagnosed with OCD can experience both sets of symptoms, or only one of the two.

Obsessions are thoughts, urges, or images that just won't leave a person alone. They're perceived as being intrusive and unwanted, and they often lead to feelings of anxiety, shame, and doubt. Some common obsessions include:

• Fear of contamination by coming in contact with germs, dirt, or bodily fluids
• Unwanted sexual or violent thoughts
• Fear of losing control of one's own actions and acting on negative impulses
• Excessive concern about evenness or exactness
• Concern about morality or offending God
• Fear of causing harm to self or others

Compulsions are repetitive behaviors that a person performs according to a rigid set of rules, or in response to an obsession. Compulsions are intended to reduce anxiety, although they have no realistic connection to the anxiety-producing situation, or they are excessive. Some common...

When stress is at its worst, hobbies, relationships, and free time are neglected. As a result, stress worsens. This creates a cycle where self-care is neglected, and stress grows.

“Self-care” refers to your favorite activities that help you relax, have fun, or feel energized. These could include talking with a friend, going for a walk, reading, listening to music, or whatever else you enjoy. The important part of self-care is not so much what you do—it’s just that you do it.

To start, the Self-Care Assessment can be used to explore current self-care habits while giving ideas of where self-care can be improved:

Self-Care Assessment worksheet (Ctrl and click on link to get worksheet)

Self-Care Tips

• Self-care means taking time to do things you enjoy. Usually, self-care involves everyday activities that you find relaxing, fun, or energizing. These activities could be as simple as reading a book, or as big as taking a vacation.
• Self-care also means taking...

Too much to do, and too little time. Balancing responsibilities and fitting them into a busy schedule is a common stressor. Time management skills can reduce the mental burden of juggling tasks, and increase the likelihood that everything gets done (4).

Time Management Tips

• Use a to-do list or appointment book. Writing down your responsibilities has a number of benefits. Not only will it ensure you don’t forget anything, it also reduces stress by allowing you to drop your mental to-do list.
• Prioritize your tasks. Focus on completing the most important, and the quickest tasks, first. If you have a few “to-dos” that will only take five minutes, knock them out quickly for the peace of mind.
• Break large tasks into smaller pieces. It’s easy to feel overwhelmed when you have a really big task before you. Breaking big tasks into small pieces will help you get started, which is often the hardest part. For example, writing a paper can be reduced to pieces...

Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Sometimes stress is the accumulation of many small hassles, while other times it is the result of major life changes or long-term problems.

The Stress Exploration worksheet will help people learn about their stressors, and factors that protect them from stress. Stressors include daily hassles, major life changes, and life circumstances. Things that protect against stress include daily uplifts, healthy coping strategies, and protective factors.

For an overview of stress management treatment, and more resources, check out our guide:

Stress Management Guide ( Ctrl and click on link to get to Stress Management Guide)

Stress Exploration worksheet https://www.therapistaid.com/worksheets/stress-exploration.pdf

Symptoms of Stress

Stress causes physical, emotional, and behavioral symptoms. Some people will have an easy...

Research over the past decade has taught us about the close link between mental health and exercise. Exercise has been found to help treat and prevent depression, anxiety, substance abuse, and more. The goal of this worksheet is to provide a convenient source of psychoeducation for clients who might benefit from starting a basic exercise program, or increasing their level of physical activity. If you want to learn more about the connection between mental health and exercise, see our guide on the subject. (Ctrl and click on the link to get guide)

Mental Health Exercise Benefits https://www.therapistaid.com/worksheets/mental-health-exercise-benefits.pdf

Depression is a disorder that affects more than 10% of the population over the course of their lives, but it continues to be poorly understood. Those with depression, and their loved ones, struggle to understand what they are experiencing. It can be comforting to learn that they are not alone in their thoughts and feelings.

The What is Depression educational video discusses symptoms, causes, and treatments for depression in an attempt to help dispel negative stereotypes. 

https://www.youtube.com/watch?v=fWFuQR_Wt4M

Depression Information Sheet https://www.therapistaid.com/worksheets/depression-info-sheet.pdf

Supporting Someone with Depression

Supporting a loved one with depression can be a painful and emotionally draining experience. Depression doesn’t just affect one person—it also affects those around them. Oftentimes, friends and family feel lost. They want to help, but they don’t know where to begin.

The Supporting Someone with Depression...

Deep breathing is a simple exercise that can be used to manage stress and anxiety. Use this video to help teach, and then practice, how to use the technique.

Additionally, without practice, most relaxation skills will be of little help in a truly anxiety-producing situation. Establish a schedule to regularly practice deep breathing. Some people might find it helpful to practice for a few minutes at the beginning of each day or when needed.

https://www.youtube.com/watch?v=EYQsRBNYdPk

Deep breathing for kids- Youth Empowerment Group’s licensed psychologist teaches kids techniques to lessen anxiety during the time of crisis. https://www.youtube.com/watch?v=bVZWubJYqz0

Anxiety comes with uncomfortable, tense, and worrisome feelings that can’t disappear; but can try to be avoided. This means the source of the anxiety is being avoided, or numbing out the troublesome feeling. Avoidance can only work for so long, then the problem will fester and come back worse than before. 

“The cycle of anxiety is a process where a person avoids their fears, and as a result, those fears grow increasingly powerful. Avoidance becomes increasingly difficult to resist, and the anxiety continues to grow worse. Many anxiety treatments work by breaking this cycle. They focus on facing fears, rather than avoiding them (www.therapistaid.com.)”

In this video, the cycle of anxiety is broken down and explained step-by-step, by Woody Schuldt, a mental health counselor.

https://www.youtube.com/watch?v=-CAd9o9OlqM

In this Coping Skills: Anxiety worksheet, you will find four strategies for reducing anxiety. Strategies include deep breathing,...

Please join, Frances Franco (RMSER Director of Human Resources/Executive Team) weekly on Wednesday’s at 12:30 p.m. (MST) for (15 minutes) as we enjoy a collective pause and breathe together. Your family is welcome to join you and us. 

What’s the outcome? 

Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine.

What do you need?

No tools or equipment are necessary. Just ensure you are in a comfortable, quiet room. If you can only join us for a little bit, less than (15 minutes), join for as long as you can. 

How do I join the exercise?

We will be gathering over the Zoom platform, and below you will find dial-in instructions. You can join from a computer or via the phone by:

1)    ...