I would make my own contingency plan, think of 10 other things I could do besides focus on how much I want to call my T.

1. Write a short story about a girl who feels compelled to contact. . .

2. Make a plan to and then make cookies or something simple like that to take to therapy next time, stop en route to buy a carton of milk and eat milk and cookies, giving T a little plastic bag of 5-6 cookies as a gift and offering him one of "mine" I'm eating with my milk.

3. Write a science fiction/Twilight Zone sort of story about a therapist who helps his OCD clients by have them choose from among 3 doors (like in the game show :-) where there's disappointment/further psychic pain of some sort behind one door, a negative consequence behind another door, and a way toward happiness and healing behind the third door. I'd build up the suspense then have them pick the good door.

4. Write a poem about my feelings.

5. Make a list of 10 things I don't want to do but "should" and start working on them (chores and things I'm procrastinated on, etc.)

6. Start an OCD blog site online.

7. Play "logical consequences" and take my feelings/fears to their possible ends and plan what I'll do if those ends happen this time (if my T dies and I never seem him again; if my T doesn't come back/won't see me again; if I call my T, having convinced myself it's an emergency and he doesn't pick up the phone or, worse, does and tells me it's not an emergency and is angry with me or doesn't call me back, etc.; if I have a panic attack and end up in the ER; etc.)

8. Pretend I'm in a dramatic play playing someone with OCD.

9. Buy myself a present; probably a book for me, or some sort of activity/craft thing, something to help me with a hobby or project I already have going.

10. Make a list of 10 more things to do (distraction, like buying/reading a book, in #9:-) or go out somewhere and do something (library to get book )