Welcome. You do not need to solve every doubt before you begin. Start by choosing one part of everyday life you would like more room for, such as being present at dinner, concentrating on work or enjoying time with a friend.

This course will help you understand recurring obsessive-compulsive patterns and practise a different response. Work through the early lessons in order, leaving room to try the skills. The aim is participation in your life, rather than a particular feeling about your relationship.

Key points

- Choose a practical goal you can act on.

- Allow time for practice between lessons.

- Keep the brief suitability and safety note in mind throughout the course.

Your practice

Use Tool 1, What I want more room for. Choose one everyday activity and one repeated response that interrupts it. Keep the goal about participation, not about producing love, certainty or a particular feeling.