Step 3 - Self Assessment

Make a list of your obsessions and related compulsions. It may be difficult to list things out, but listing it out will help make start making sense of it all and tackle it in a structured way.

An example below :

Situation	Obsession	Compulsion
While making Wudu	Maybe I left out some part	Washing again and again until I feel I’ve done it enough
While praying	Maybe I did not recite Faitha in the right way	Reciting again and very slowly until I feel I’ve perfected it
Anytime	Scared of committing illegal sexual act	No
Anytime	What if I don’t really believe in Allah	Re-instating Shahada and saying Istighfar 100 times

Once you’ve made a list, score the obsessions and compulsions as per their intensity. One way of doing os is to use SUDS (subjective Units of Distress Scale), which is a scale of 0 to 100 (or 0 to 10) for measuring the subjective intensity of disturbance or distress currently experienced by an individual. Below graphic explains SUDS (we suggest using 0-10 scale as per the graphic) :

Source : Oxford Clinical Psych

Once you’ve evaluated your obsessions and compulsions using SUDS the table may looks like

Situation	Obsession	Compulsion	SUDS
While making Wudu	Maybe I left out some part	Washing again and again until I feel I’ve done it enough	10
While praying	Maybe I did not recite Faitha in the right way	Reciting again and very slowly until I feel I’ve perfected it	5
Anytime	Scared of committing illegal sexual act	No	4
Anytime	What if I don’t really believe in Allah	Re-instating Shahada and saying Istighfar 100 times	3