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Inference-Based CBT / Interactive Module

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Spot the crossover
the moment imagination takes over from reality
Sort & decide
tell obsessional doubt from the ordinary kind
Drop the wrestling
come back to felt sense — present, not paranoid
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✓
Normal doubt
Points at the world. There’s a real gap in what you know.
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Obsessional doubt
Points at your imagination. It invents a gap reality had already closed.
Imagined
‘what if’
feels weighty…
vs
What you
actually sensed
…gets ignored
The ‘what if’ / imagined
a reel your mind is running — not footage of what happened
What you sensed
one real moment
Real situation
The bubble
you, reasoning
The feared self casts every theme
Careless
Dangerous
the role you dread
Immoral
reality
last real
moment
‘what if…’
crossover
deeper in
the bubble
← Recovery means heading back this way, not forward
Trigger
a cue lands
→
Feared self
lights up
→
Wrestling
the compulsion
checking · reassurance · evidence-gathering · rumination — and the wrestling is what keeps it alive
Treatment
stop wrestling
→
shift to felt sense
present, not paranoid
Notice the breath
Feel the ground
Be here
Harm
Scrupulosity
Relationship
Contamination
↓
One structure underneath
trigger → feared self → wrestling → presence is the way out
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{{ sectionLabel }} / Sort it out

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Tap a card, then tap a bin — or drag it across.
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Cards to sort
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{{ sectionLabel }} / Spot it
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{{ sectionLabel }} / Reflection

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Saved on this device only. There’s no right answer here — write freely.
Module complete

You made it through.

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exercises nailed on the first try
The whole model, on one page
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