OCD Help: Best Ways to Stop OCD From Running Your Life
You've Googled it, you've tried to think your way out of it, and OCD is still calling the shots. This page covers where to get help that works, whether that's a therapist, a course at home, or a free first step today.
By Nathan Peterson, LCSW, OCD therapistDo exposure therapy
The treatment with the most research behind it for OCD is exposure and response prevention, or ERP. You face the thoughts and situations that set off your OCD on purpose, starting with easier ones, and skip the compulsion afterward. The anxiety comes along. You let it be there, and over time your brain learns it doesn't need the ritual.
ERP isn't about reframing or arguing with the thoughts. With OCD, that usually starts a debate you can't win. For more, see OCD treatment explained.
I know, "face the thing that scares you and don't do the ritual" sounds like the worst plan ever. That part is what makes it work.
See an OCD therapist
Look for a therapist who specializes in OCD and uses ERP, not someone who treats anxiety in general. Therapy that focuses mostly on relaxation or talking through where the thoughts came from usually isn't enough for OCD. The International OCD Foundation has a directory at iocdf.org, and online OCD therapy can make it easier to find a specialist.
Try OCD treatment at home
If seeing a therapist isn't an option right now, my self-directed course is. It costs less than ongoing therapy and teaches the same ERP steps I'd walk you through in a session. You can watch a free lesson first, or see Master Your OCD below.
Take medication
Medications called SSRIs are the ones most often prescribed for OCD. They can take several weeks to work, and doses for OCD are often different than for depression, so work closely with your doctor or psychiatrist. Medication tends to work best alongside ERP, not instead of it.
Free places to start
- Free OCD test to see where you are
- Free lessons from Master Your OCD
- OCD and Anxiety Online on YouTube
- International OCD Foundation support groups
If you're in crisis or thinking about hurting yourself, call or text 988 in the US, or contact your local emergency number.
Pick one thing from this page and do it today. Take the test, email one ERP therapist, or watch the free lesson. (One thing. The rest can wait.)
Common questions about OCD help
Where do I start if I think I have OCD?
Take the free OCD test to get a sense of where you are. Then look for a therapist who treats OCD with ERP, or start learning ERP on your own with a structured course.
Can OCD get better without therapy?
You can make progress with self-guided ERP. If your OCD is severe or you're stuck, a therapist who does ERP is worth it. You can also do both.
What kind of therapist should I look for?
Someone who specializes in OCD, not only general anxiety, and uses ERP. The International OCD Foundation has a directory at iocdf.org.
