NOCD vs. a Self-Guided OCD Course: Which Fits You?
You know you need ERP. Now you're trying to figure out how to get it. Weekly online therapy through a company like NOCD, or a course you work through on your own? Both can work. This page helps you figure out which fits you right now.
By Nathan Peterson, LCSW, OCD therapistCan NOCD help you with your OCD?
NOCD is a company that offers online therapy for OCD, with therapists who use exposure and response prevention, or ERP. ERP is the treatment with the most research behind it for OCD, so any option built on it is a good starting point. For how ERP works, see OCD treatment explained.
Working with a therapist is a strong fit if your OCD is severe, you've tried on your own and gotten stuck, or you do best with someone checking in each week. Details like cost, insurance, and how sessions work are set by NOCD and can change, so check their site for current information.
Therapy vs. a self-guided course
A therapist may fit you better if:
- Your OCD is severe or taking over most of your day
- You've tried self-help and can't get started or keep going
- You want someone to adjust the plan to you each week
- You're dealing with other things too, like depression
A self-guided course may fit you better if:
- You want to start today, without a waitlist
- Ongoing therapy costs more than you can do right now
- You like to go at your own pace and rewatch lessons
- You're waiting for a therapist and want to get going
- You've finished therapy and want a refresher
I know, it can feel like you have to pick the "right" one before you start. You don't. You can start with a course and add a therapist later, or use both.
Other ways to get ERP
- A local or online ERP therapist. The International OCD Foundation has a directory at iocdf.org. See online OCD therapy for what to ask.
- A self-guided course. Structured lessons and worksheets you work through on your own.
- A workbook or book. See what to look for in an OCD workbook.
- Free videos. A good place to learn the basics before you commit to anything.
Where Master Your OCD by Nathan Peterson fits
I'm a licensed therapist who specializes in OCD, and Master Your OCD is my self-directed course. It isn't a replacement for therapy. It's another way to learn ERP, on its own or alongside a therapist. It walks you through ERP step by step, with video lessons and worksheets you use on your own OCD. You pay once, keep access, and go at your own pace. You can watch a free lesson first to see if the way I teach works for you.
Ask yourself one question: do I need someone checking in on me every week right now? If yes, start with a therapist. If you can do it on your own, start with a course. (Not sure? Start with the free lesson. It's free.)
Common questions
Can I use a course and therapy at the same time?
Yes. You can use a self-guided course alongside a therapist, or while you wait for one. The course gives you the steps and worksheets, and the therapist helps you apply them to your own OCD.
Is a self-guided OCD course enough?
It can be enough to make progress, especially if you're motivated and your OCD is mild to moderate. If your OCD is severe, you're stuck, or you're having a hard time keeping up, working with an ERP therapist is a good idea.
Does NOCD take insurance?
That depends on NOCD and your plan, and it can change. Check NOCD's website and call your insurance company to find out what's covered.
NOCD is a trademark of its owner. OCD and Anxiety Online is not affiliated with or endorsed by NOCD. Information about other companies can change, so check their websites for current details.
