OCD Treatment
How OCD is treated: exposure and response prevention (ERP), CBT, medication and self-help, and how to get started.
ERP Exercises at Home: 7 Beginner Moves to Start Today
You don't need a therapist's office to start practising ERP. Here are seven beginner ERP exercises you can run at home this week, the four-step routine that turns each one into real learning, and…
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ERP Therapy for OCD: The Complete Guide
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ERP Hierarchy Builder: Make Your OCD Exposure Ladder
An ERP hierarchy helps organize exposure practice from easier to harder steps. Learn what it includes and why…
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OCD Relapse Prevention: How to Respond When Symptoms Return
OCD symptoms can flare during stress or transition. Learn how relapse prevention helps people respond to setbacks without…
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OCD Therapy: What to Expect from ERP and CBT
Learn what OCD therapy may involve, including CBT, ERP, exposure planning, response prevention, progress tracking, and between-session practice.
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OCD Treatment Options: CBT, ERP, Medication, and Self-Help Support
Learn about common OCD treatment options, including CBT, ERP, medication, and self-help tools, plus when to seek professional…
Read More →Try an exercise from the app
These are real statements from the ocd.app app. For each one, decide: is it OCD thinking that keeps the cycle going, or a helpful thought to practise?
- I need to know everything
- I must have complete control over everything
- Uncertainty is my enemy
- I need absolute certainty
- Me and 'unsure' can be friends
- I can endure not knowing
- Happiness can include letting go
- I can bear not being in control
Exposure and response prevention (ERP) means facing the thoughts OCD makes you avoid, without doing the ritual. Pick a thought from the app that makes you uneasy, then stay with it.
- The worst feeling is uncertainty
- There is no joy without control
- Uncertainty is unbearable
- I need absolute certainty
- I can't face uncertainty
- Uncertainty is overpowering
- I can't tolerate uncertainty
- Uncertainty is unmanageable
- Without control - I'm useless
- Uncertainty is my enemy
An urge is a wave: it rises, peaks and passes, even when you do nothing. Breathe with the circle for 40 seconds — in for 4, out for 6 — and let the urge be there without acting on it.
Me and 'unsure' can be friends
Educational practice, not therapy or a diagnosis. More exercises from the app · Practise daily in the ocd.app app →
Practise what you read, a few minutes a day
The ocd.app app turns these ideas into short daily exercises, built with clinical psychologists and backed by 22 peer-reviewed studies.
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