Understand the OCD cycle
Separate intrusive thoughts from what they seem to say about you, and identify compulsions and avoidance.
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Obsessive compulsive disorder (OCD)
OCD can involve unwanted thoughts, images or urges and a strong need to do something to reduce the distress they create. The temporary relief from compulsions can keep the cycle going, even when part of you knows the fear may not be realistic.
What this can look like
Presentations can differ from person to person.
You do not need to identify with every example or have a formal diagnosis to begin a conversation.
- Unwanted intrusive thoughts, images, doubts or urges
- Checking, washing, repeating, ordering or other visible rituals
- Mental reviewing, counting, replacing thoughts or silently reassuring yourself
- Repeatedly asking others for certainty or reassurance
- Avoiding people, objects, news, places or responsibilities
- Feeling shame about thoughts that do not reflect your values or intentions
How CBT may help
Understanding the pattern and finding a different way forward
Reduce compulsions
Learn why relief is short-lived and practise responding without completing the usual ritual.
Face fears gradually
Use carefully planned exposure and response prevention, beginning with steps that feel achievable.
Build tolerance of uncertainty
Develop a different relationship with doubt instead of trying to achieve impossible certainty.
What sessions might involve
Collaborative, practical and paced around you
CBT for OCD commonly includes exposure and response prevention (ERP). Together we develop a shared hierarchy, practise manageable exercises and review what happens when you allow discomfort to reduce naturally without using a compulsion.
Intrusive thoughts are not the same as intentions. You will be met without judgement, and you will not be asked to describe anything before you feel ready.
Read trusted NHS informationTake the first step
Curious about whether CBT is right for you?
A free 15-minute consultation gives us a chance to talk about what you are looking for, with no pressure to commit.