It takes courage to face obsessive-compulsive disorder (OCD) and seek help. OCD often latches onto topics that cause guilt, shame, and distress, causing unwanted intrusive thoughts that can seem difficult to share. When taking this into account, it’s understandable to be curious about what therapy might have in store, or to wonder if there’s anything you should know going into it.
Many people in the NOCD Community have walked this path before you, dealing with their own questions and uncertainties but choosing to start treatment in spite of them. They went on to learn skills that helped them reclaim their lives, receiving the title of OCD Conqueror to recognize their courage, strength, and determination.
The collective experience of our OCD Conquerors has a wealth of helpful advice, insights, and encouragement to offer, so we asked them to share their #1 tip for someone who’s just starting their treatment journey. Here’s what they had to say:
Learn about OCD and ERP therapy
“Understand that every anxious thought is OCD attacking what you fear most. Win back your life through choosing to not react in any way…” -AngelaHess
“This is an anxiety disorder, not a content disorder. It is a journey and soooo worth it!” -Hopeful58
“The exposures seem much scarier than actually doing them! The more you do, the easier they get! And it’s super empowering.” -Anonymous OCD Conqueror
“Do the response prevention!” -Anonymous OCD Conqueror
“Response prevention is key, and you must let yourself be uncomfortable! Intrusive thoughts never go away, but once you stop giving them meaning or power, they become less scary.” -gregmichaels
Next steps:
- Read: The OCD Cycle, visualized: How the condition works
- Read: What is Exposure and Response Prevention Therapy?
- Read: What Happens In ERP Therapy? Exercises & Examples
Find the right therapist
“Get a good therapist.” -avacado3
“Make sure you seek out a specialist in OCD. Regular talk or CBT therapy doesn’t work for OCD. It can make it much worse, to be honest. The gold standard for therapy is ERP. So don’t be afraid to leave a therapist that doesn’t work or just makes things worse.” -GermanCowboy
“Trust your therapist. They know what they’re doing and they’re trained to walk alongside and guide you.” -eshoup
Next steps:
- Read: Why general talk therapy isn’t effective for treating OCD
- Read: 4 Reasons to Find a Specialized Therapist (and Why It Matters)
- Find a specialty-trained OCD therapist for you
We can help you tackle your intrusive thoughts, no matter what they are
Stay hopeful
“You can still live an amazing life again. It’ll be hard, but you can truly love life again. There will be days, but you’re gonna be OK. You’ll get better. You’ll learn new things. And come out a stronger individual. I repeat, you absolutely can live your life, and love it again. Just as you did before.” -IamNoChickenMan
“…You CAN live your life with OCD not driving the car of your life anymore. It will feel so amazing, and the more you lean into the process, the sooner you’ll see the light at the end of the tunnel. I went ten years without the right help, as I’m sure many others have as well. I started to believe that the light wasn’t coming. Or maybe that some of it came, but that was all that I was ever going to get. When I found NOCD, I started to believe that light could come back. AND IT DID! It will come back into your life, too…” -Ben:)
“It gets so much better!” -Balance123
“Never EVER give up. Keep pushing when things get hard because I promise you will be better for it. You can get your life back!” -Ocdcantbeatme
Next steps:
- Read: What if I Don’t Feel Strong Enough To Battle OCD?
- Read: How Therapy Helped Me Gain Back All That OCD Had Tried To Take
- Read: What to Expect in OCD Recovery
Be kind to yourself
“Commit to what you can in that moment. If you push yourself too hard too fast, you will want to give up. Meet yourself where you are at. There is no timeline for recovery.” -Lajohnson26
“Be gentle with yourself. Give yourself time and believe in the process. You will have ups and downs but it’s worth it.” -Cosmo12345$
“Make your life bigger than the small world OCD wants to keep you in. Don’t give up on the hobbies/activities you love doing. Laugh as much as you can.” -as20
Next steps:
- Read: The Importance of Self-Compassion When You Have OCD
- Read: How To Deal With Shame and Self-Criticism From OCD
- Read: The Role of Shame in OCD, and How To Let Go of It
Change your relationship with discomfort
“Lean into uncertainty, do what makes you feel uncomfortable every day. Run toward the things you’re afraid of, and before you know it, you’ll feel much much better.” -jonnyfive
“At every chance you get, make yourself feel uncomfortable. The thoughts won’t change but how you respond to them will, and that makes all the difference. Think of the discomfort as a good thing, even though it’s hard.” -Anonymous_1613
“Learn to deal with your own discomfort. It may feel urgent to you and that you’re having a panic attack, but it’s actually all in your head (as cliche as it sounds). Learn to turn off the false alarm or at least sit it out.” -GermanCowboy
“Do what scares you. You can do hard things.” -Zack Vagneur
“Don’t listen to the intrusive thoughts. The longer you ignore them, the quieter they become and the easier it gets to live the life you want to live. The discomfort will be hard at first, but the more you do it, you are able to continue to sit with it.” -Natalie Schwem
Next steps:
- Read: Why Should I Sit in Discomfort? A Therapist’s View
- Read: 3 Tricks OCD Uses To Get Your Attention
- Read: 5 Strategies for Accepting Uncertainty
Feel your feelings
“The goal isn’t to know how to feel good, it’s to know how to feel bad.” -Alex McCord
“Your feelings are real, feel them. However, they are not fact.” -phillyspecial
“…Fully experience whatever feelings or thoughts are triggered. I know it feels like your whole world and identity relies on not doing so but that’s not true. I compare it to jumping into a swimming pool when you’re little and have floaties on. You have to jump in and face your fears in order to realize that they don’t have any power. You can do this!” -eshoup
Next steps:
- Read: Why Does OCD Feel So Real? An Expert’s Perspective
- Read: Beyond Anxiety: The Less-Discussed Emotions of OCD
- Read: Dealing with Confusing Emotions During OCD Spikes
Know you’re not alone
“Remember you’re not alone.” -Evenif
“Reach out here when you need help. All of us with OCD can relate in some manner. You are not alone.” -Jeffrey
Next steps:
- Read: How to Cope with Feelings of Isolation Caused by OCD
- Read: How Connection and Understanding Can Make a Difference in Your OCD Journey
- Join the NOCD Community
Their #1 tip: Trust the process
“It’s going to feel weird, but say what’s on your mind. No matter how hard.” -CaseyDemk
“Trust your therapist and the process in general. It feels like it isn’t working…until suddenly you realize it is. Slowly but surely. And stick to it!” -ivbz
“Stay the course, be patient. Expect ups and downs. It takes a lot of practice and effort.” -Madlexy
“You can do hard things. Even when it seems impossible. Take it moment by moment and stick to treatment. Future you will thank you for it.” -ssierra22
“Trust the process and your therapist. I’m not the same person I was when I started, and frankly it’s incredible how effective ERP is.” -mbrammer
“Trust the process and it will get easier!” -MKatherine1234
“It is a challenge so worth taking. Trust the process and trust your therapist. There are many days that you will likely want to quit—don’t. OCD can be managed—it takes practice and determination.” -Jeffrey
“Commit to the journey. Because when you get to the other side of this…you will be amazed at what you accomplished and how you feel.” -speaks
Next steps:
- Read: 6 Common Fears That Keep People With OCD From Seeking Help
- Read: Why You Won’t Be Judged About Your OCD in Therapy
- Read: How I Was Finally Able To Open Up About My OCD Fears
As you consider, begin, or continue your therapy journey, we hope you’ll carry these words of encouragement with you. Remember that each of these people was in a similar place to where you are now, wondering if therapy would even help them and thinking about what their OCD treatment journey might hold. Their experiences show that with the right support and treatment, you can learn to manage OCD and regain your life.
To learn more about how we can help you start regaining your life from OCD, book a free 15-minute call with our team.