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Tracking Advice



I was wondering if I could get some advice for tracking pure OCD. This is the situation: I suffer from bad thoughts that feel out of my control. When this happens I'll often tense up, make a weird face, or pinch myself to try and get out of my head. Is that considered a compulsion or rumination? Should I make a tally every time this happens (a whole lot!)? Am I supposed to look at the time everytime I start ruminating and keep track of how long it takes?