CBT for OCD
Obsessive Compulsive Disorder (OCD) can involve unwanted thoughts, images or urges that feel distressing or difficult to control. You may then feel driven to carry out certain actions or mental rituals to reduce the anxiety these thoughts create.
OCD can be exhausting and can begin to affect relationships, work, sleep and everyday life.
Cognitive Behavioural Therapy (CBT), particularly approaches involving Exposure and Response Prevention (ERP), is an evidence-based treatment for OCD. It can help you understand the cycle of OCD and gradually change the way you respond to intrusive thoughts and anxiety.
What can OCD look like?
OCD isn't simply about being tidy, organised or particular. It involves unwanted thoughts, feelings or urges and behaviours or mental processes used to try to reduce the distress they cause.
🧠 Obsessions
Unwanted and intrusive thoughts, images or fears that can cause significant anxiety or distress.
These might involve fears about contamination, harm, relationships, health, making mistakes or something terrible happening.
🔄 Compulsions
Actions or behaviours you feel driven to perform to reduce anxiety or prevent something bad from happening.
These might include checking, washing, counting, repeating actions or seeking reassurance.
💭 Mental compulsions
Compulsions aren't always visible to other people.
You may mentally review events, repeat phrases, analyse thoughts, seek certainty or try to suppress unwanted thoughts.
OCD can create a cycle that feels difficult to escape.
1. An intrusive thought
An unwanted thought, image or sensation appears.
3. A compulsion
You do something — physically or mentally — to reduce the anxiety or gain certainty.
5. The brain learns
Your brain can learn that performing the compulsion is necessary whenever the intrusive thought appears.
2. Anxiety or uncertainty
You may interpret the thought as important, dangerous or meaningful.
4. Temporary relief
The anxiety may decrease for a while.
6. The doubt returns
The intrusive thought or uncertainty comes back, restarting the cycle.
How can CBT help with OCD?
What is Exposure and Response Prevention?
Online CBT for OCD with GrowCBT
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🔍 Understand the OCD cycle
Learn to recognise intrusive thoughts, anxiety, compulsions and the patterns that keep OCD going.
🧠 Change your response
Rather than trying to eliminate every unwanted thought, CBT can help you develop a different relationship with intrusive thoughts and uncertainty.
🚶 Reduce compulsions
With appropriate support, ERP involves gradually facing feared situations or thoughts while reducing the compulsive response.
The aim isn't to guarantee that you will never experience an intrusive thought again. Intrusive thoughts are a normal part of human experience. Instead, therapy can help you become less controlled by them.
Exposure and Response Prevention (ERP) is a form of CBT commonly used in the treatment of OCD.
With the support of your therapist, you may gradually face situations, thoughts or uncertainties that trigger your OCD while learning not to carry out the usual compulsion.
This is done collaboratively and at a pace that is appropriate for you.
ERP isn't about forcing you into situations you're not ready to face. Your therapist will work with you to understand your OCD and develop an appropriate treatment plan.
Our BABCP-accredited therapists provide CBT online via secure video appointments.
Online therapy means you can access support from wherever you are in the UK without needing to travel to a clinic.
We work extensively with clients in Bristol, Birmingham, Cardiff, Manchester, London and other areas.
If OCD is taking up significant amounts of your time, affecting your relationships or causing you to avoid everyday situations, therapy may help you understand what is happening and begin making changes.
CBT for Anxiety
Explore support for persistent worry, anxious thoughts, avoidance and the physical effects of anxiety.
CBT for Panic Attacks
Understand the panic cycle and learn different ways of responding to frightening physical sensations and thoughts.
CBT for Health Anxiety
Explore patterns involving health worries, checking, reassurance-seeking and interpreting physical sensations.
CBT for Stress & Burnout
Support if ongoing pressure and demands are affecting your wellbeing.
CBT for Low Self-Esteem
Explore self-critical thoughts, self-doubt and negative beliefs about yourself.
Understanding the cycle of low mood and finding a way forward.
What Our Clients Say
"Starting CBT felt like a big step, but Charlotte made it easy to talk. I came to therapy for anxiety and stress related to work, and after a few sessions I felt more in control of my thinking. The tools I’ve learned are still helping me day to day."
James T. – London
