Best Ways to Treat OCD That Work
If you're searching for how to treat your OCD, you've seen a long list of therapies with confusing names. This page covers what each one is, which one does the heavy lifting, and what to skip.
By Nathan Peterson, LCSW, OCD therapistExposure and response prevention (ERP)
ERP therapy is the treatment with the most research behind it for OCD. You slowly get closer to the thoughts and situations that set off your OCD, and you skip the compulsion you'd usually do to feel better.
You don't argue with the thought, relax it away, or prove it wrong. You let it be there and let your brain learn you can handle it without the ritual.
I know, getting closer to the thing that scares you sounds backwards. Staying away is what keeps OCD in charge.
Cognitive behavioral therapy
CBT is a big family of therapies. ERP is the part of CBT built for OCD. Other CBT focuses on challenging or changing thoughts, which works well for some problems. With OCD, that can turn into another round of arguing with the thought, so look for a therapist who uses ERP specifically.
Acceptance and commitment therapy
ACT teaches you to make room for thoughts and feelings instead of fighting them, and to keep doing what matters to you while they're there. It fits well with ERP, and OCD therapists often use the two together.
Dialectical behavior therapy
DBT was built for intense emotions and relationship struggles. It isn't a main treatment for OCD. Some of its skills can help if you also have big emotions, but it doesn't replace ERP.
What to skip
- Relaxation as a fix. Breathing to make the anxiety stop can turn into a ritual.
- Reassurance. Asking, checking, or Googling for an answer feeds the cycle.
- Talking it through forever. Understanding where OCD came from doesn't stop the compulsions.
Medication
Medications called SSRIs are often prescribed for OCD, usually alongside therapy. That's a conversation for your doctor or psychiatrist.
Look for a therapist who specializes in OCD and uses ERP, or start learning ERP on your own. The International OCD Foundation has a directory of OCD therapists.
If you want to start on your own today, that's what Master Your OCD is for.
Common questions about treating OCD
What is the best way to treat OCD?
ERP is the first-line treatment for OCD, sometimes alongside medication. ACT can help too. Look for a therapist who specializes in OCD and uses ERP.
Is CBT the same as ERP?
ERP is a type of CBT. General CBT that focuses on challenging or changing thoughts is not the same, and on its own it can turn into another way of arguing with OCD.
Is DBT good for OCD?
DBT was built for other problems, like intense emotions. It isn't a main treatment for OCD, but some of its skills can help if you also struggle with big emotions.
Can I treat my OCD at home?
You can start ERP on your own with a structured program like Master Your OCD. If your OCD is severe, work with a therapist who treats OCD.
