Here’s how to make the most out of therapy—and feel more in control.
Starting therapy for OCD can bring up a lot of questions: What if I’m not ready? How do I know if my therapist is the right fit? Is it going to be really hard? Will this actually work? These are all completely normal things to wonder—especially if you haven’t started therapy yet or are still deciding if it’s the right time.
At NOCD, we use exposure and response prevention (ERP) therapy, the most effective, evidence-based treatment for OCD. ERP helps people face their fears without doing compulsions, so they can break the OCD cycle and take back control of their lives. It works, but we know it can feel intimidating at first.
That’s why we spoke with NOCD’s Chief Compliance Officer and therapist, Tracie Ibrahim, about what she wishes every Member knew—whether you’re thinking about starting therapy, just beginning, or already a few sessions in. These 10 insights can help you get the most out of ERP, feel more confident in the process, and know what to expect along the way.
1. Make sure your therapist is the right fit
“Trusting the process only works if you trust your therapist,” says Ibrahim. Feeling safe, supported, and understood in therapy can make a huge difference in how confident you feel showing up and doing the work.
That includes working with someone who respects your values, understands your background, and makes you feel seen. If something feels off or you’re unsure about the dynamic, speak up. Your therapist wants to know how to better support you—and finding the right fit is a key part of what makes treatment successful.
2. Be honest about your compulsions
Whether it’s mental checking, seeking reassurance, or avoiding a trigger, it’s important to be upfront about what you’re really doing. Some people hold back because they feel embarrassed or worry their therapist will be disappointed,
“If you’re not honest, we don’t know why your symptoms are still so loud. It might be because you’re compulsing—but we can’t help unless we know that,” shares Ibrahim.
Being truthful helps your therapist understand your behaviors, so they can support you in the way you need.
3. Do your homework—even when it’s difficult
“Please do your ERP homework,” says Ibrahim. “Everything you’re doing outside of your virtual therapy sessions is so important because we only see you for one hour. What you do after that counts.”
Like Ibrahim says, applying what you’ve learned in therapy and following through on your homework in the NOCD app is key to making real progress. You can also log exposures on the app, track your progress, and message your therapist between sessions whenever you need guidance, motivation, or support.
Your therapist will also use the app to keep an eye on your progress and make sure you’re staying supported every step of the way. “If a Member is struggling before their next session, I’ll check in via messaging to make sure they’re okay,” says Ibrahim.
4. Don’t wait until you feel “ready”
“There’s no right time to start therapy,” Ibrahim explains. “The best time to start is when you want to start feeling better—which is usually right now.” You don’t need to feel 100% ready because nobody is ever 100% ready. You just need to be willing.
5. Show up consistently
Skipping or avoiding sessions often can slow down your progress. “You’re not going to get help if you’re not showing up,” says Ibrahim. “If you can’t make a session, reschedule it—but stay consistent.” Consistency is what helps you make–and see–real progress.
6. Give yourself compassion
OCD can come with a harsh inner voice: What kind of person even has thoughts like this? You’re disgusting. If anyone knew what was really going on in your head, they’d leave you. You’ll never be normal. But that voice isn’t the truth—it’s part of what keeps you stuck.
“You deserve an abundance of self-compassion,” says Ibrahim. “Treat yourself as you would someone else who was suffering with the same thing.”
Instead of beating yourself up for struggling, try noticing what you’re going through and offer yourself some understanding. You’re not failing. You’re learning how to face a very complex and often misunderstood mental health condition.
7. Expect bumps along the way
Recovery isn’t linear, and that’s okay. “Flare-ups aren’t setbacks,” Ibrahim explains. “They’re normal. We have OCD. It flares for a number of reasons.”
Progress means learning how to navigate those bumps—and continuing forward, even when they show up. Flare-ups are part of the process, not a sign of failure. They don’t erase how far you’ve come.
8. Do the hard things
ERP can be uncomfortable at first, but the discomfort is the most important part of the healing process.
“It gets easier with time,” says Ibrahim. Facing your fears isn’t easy, but it’s all about how you practice breaking the OCD cycle and start building lasting change.
9. Stop seeking reassurance
Whether it’s from your therapist or your loved ones, reassurance only feeds the OCD cycle. It might sound like: Are you sure I didn’t do something wrong? Do you think that thought means anything? You don’t think I’m a bad person, right?
While it might bring short-term relief, reassurance reinforces the need to feel “certain,” and OCD will always find a way to question that certainty. That uncertainty you’re feeling? It’s actually a sign you’re doing ERP right.
10. Be willing to feel uncomfortable
“You’re already uncomfortable because OCD is uncomfortable,” Ibrahim explains. “So why not get uncomfortable towards wellness instead of towards illness?” This shift in mindset can change everything.
Bottom line
OCD therapy works—and it works best when you feel empowered, supported, and understood. At NOCD, our specialized therapists are here to guide you through ERP therapy and give you the tools to thrive on your own.
If you’re ready to take the first (or next) step in your recovery, we’re here to help. Book a free 15-minute call with our team to get matched with a therapist who specializes in treating OCD.