First, I’m not a therapist, and I don’t have OCD so free free to disregard, but I had a thought that might be useful.
Your compulsion is you worrying about X risk, but specifically not doing anything real about X risk, right? Like, the problem is not that you are working on X risk too hard, the problem is that your worries prevent you from doing much of any sort of work. I would try to concentrate on noticing that difference. Like, say you don’t worry about X risk for a day, does that mean you did less on it? If not, then your worries probably don’t do anything productive, and noticing that might help. Maybe this can work within the exposure release therapy framework?
If you think you have something productive to contribute, you might set aside some amount of time to work on it, but then try to quit thinking about it the rest of the time, and then try to notice that that time becomes more productive with less worries at 3 AM.
First, I’m not a therapist, and I don’t have OCD so free free to disregard, but I had a thought that might be useful.
Your compulsion is you worrying about X risk, but specifically not doing anything real about X risk, right? Like, the problem is not that you are working on X risk too hard, the problem is that your worries prevent you from doing much of any sort of work. I would try to concentrate on noticing that difference. Like, say you don’t worry about X risk for a day, does that mean you did less on it? If not, then your worries probably don’t do anything productive, and noticing that might help. Maybe this can work within the exposure release therapy framework?
If you think you have something productive to contribute, you might set aside some amount of time to work on it, but then try to quit thinking about it the rest of the time, and then try to notice that that time becomes more productive with less worries at 3 AM.