When I first started my own OCD recovery journey, I thought I had a decent idea of what I was getting into. I knew it would take work. I expected some discomfort. But what I didn’t realize was how complex, confusing, and surprisingly hopeful the process could be.

If you’re in the thick of it right now—whether you’re just starting exposure therapy or you’ve been at this for a while—I want you to know this: you’re not alone, and you’re not doing it wrong if it feels hard. Let’s talk about the parts of OCD recovery no one really prepares you for… both the hardest moments and the ones that fill you with hope (yes, those exist too).

The Hardest Parts of OCD Recovery

Let’s start with the hard stuff—because pretending it’s all sunshine doesn’t help anyone.

1. It’s not linear

I wish I could tell you OCD recovery is a straight path with a clear finish line. But it’s not. Some days you’ll feel like you’re making huge progress, and the next day it might feel like you’re back at square one. That back-and-forth can be disheartening (especially if you’re someone who thrives on tracking progress like I do).

What I remind clients—and myself—is that progress in OCD recovery is measured in your willingness to face discomfort, not in symptom elimination. You can have a tough day and still be recovering.

2. Discomfort is the point, not the problem

This one’s hard to accept. Because when you’re living with OCD, all you want is relief. But in recovery, you’re actually learning to stop chasing it. Exposure and Response Prevention (ERP) asks you to lean into discomfort without doing the thing your brain is begging you to do (like ruminating, checking, or avoiding).

That’s where the magic happens, even though it feels like chaos at first.

(And yes, there will be days when you ask yourself, “Why am I doing this?” That’s normal. Keep going.)

3. Mental compulsions are sneaky

You can do exposures perfectly on paper and still feel stuck if you’re unknowingly engaging in mental compulsions. Things like analyzing, reviewing, or trying to “figure it out” in your head can quietly reinforce OCD’s grip.

This is something I personally struggled with—and it’s why I created my Mental Compulsions Mini Course. Because no one really talks about how hard it is to spot these, let alone stop them.

The Most Hopeful Parts of OCD Recovery

Now for the good stuff. Because yes, recovery is hard—but it’s also deeply empowering.

1. You realize you’re capable of more than you thought

Every exposure is a reminder that you’re stronger than your fears. And over time, you build real confidence—not the kind that comes from avoiding triggers, but the kind that says, “I can handle uncertainty.”

That changes everything. Not just your OCD symptoms, but how you move through life.

(I’ve watched clients go from barely leaving the house to leading meetings, traveling, parenting, and living with freedom. That’s what keeps me doing this work.)

2. Life gets bigger, not smaller

OCD tries to shrink your world. It convinces you that safety means avoiding anything uncertain, scary, or uncomfortable. But recovery does the opposite. It expands your world. You stop organizing your life around fear and start making choices based on your values.

That means more connection, more laughter, more living.

3. You stop letting OCD call the shots

One of the best parts of OCD recovery? Regaining your agency. You start making decisions based on what you want—not what OCD demands.

It might not happen overnight, but it’s real. And it’s possible for you, even if it doesn’t feel that way right now.

What People Don’t Tell You About Exposure Therapy

Let me say this first: ERP is hard, but it works. It’s the gold standard for OCD recovery for a reason. Still, there are a few things no one really tells you that I wish I had known sooner.

1. The exposures aren’t the hard part—it’s the resisting

Doing the scary thing is challenging, sure. But the real work is in what comes after: not reassuring yourself, not checking, not running away mentally.

That “response prevention” piece? That’s where the rewiring happens. And it can be just as exhausting as the exposure itself.

2. You don’t need to feel ready

This might sound strange coming from a therapist, but you probably won’t feel ready to start ERP. And that’s okay. You just need to be willing. You can be terrified and still take the next step. (Honestly, that’s often what courage looks like in OCD recovery.)

3. It’s not about eliminating fear—it’s about building tolerance

ERP doesn’t make your fears disappear. What it does is help you respond differently. You learn to coexist with anxiety without letting it run the show.

That’s freedom. That’s OCD recovery.

How to Keep Going When It Feels Impossible

There will be days when you want to quit. When it feels like you’re doing everything “right” and still suffering. When your brain whispers, “This isn’t working.”

Here’s what I want you to remember.

1. You’re not failing—this is the work

Feeling overwhelmed doesn’t mean you’re off-track. It means you’re engaging with your OCD, not avoiding it. That’s a win—even if it doesn’t feel like one.

2. You can take a breath without giving up

Rest is part of recovery. You don’t have to push through every second. You’re allowed to pause, regroup, and come back to the work with more clarity.

(Some of my best exposures happened after I gave myself space to step back and reset.)

3. Get support that gets it

You don’t have to do this alone. Whether it’s working with an OCD-trained therapist or joining a community that understands ERP (like the one I’ve built through my OCD and Anxiety Recovery Blueprint), support can make a huge difference.

When you feel seen, understood, and equipped—that’s when momentum builds.

Final Thoughts

OCD recovery is not about perfection. It’s about showing up, again and again, even when it’s messy and hard. It’s about reclaiming your life from fear, one choice at a time.

If you’re in the thick of it, I want you to know I see you. I’ve been there. And I promise, the freedom you’re fighting for is worth it.

Want more tools to help you navigate the hard parts of OCD recovery? Check out my DIY Victory ERP Masterclass—it’s packed with real-world strategies to help you build momentum and confidence. And if you’re looking for ongoing support, relatable stories, and expert tips, my podcast All The Hard Things is the perfect companion. Tune in, take what you need, and know you’re not alone on this journey. 

Plus, if you’re looking for something tangible to keep you grounded (especially when your brain is spinning), don’t miss the Break Free merch line I created with you in mind. From the Break Free Action Cards—pocket-sized affirmation reminders to help you push through anxiety—to air fresheners with affirmations that actually mean something, and stickers that speak your recovery language… These pieces are more than just cute. They’re little tools of resistance.

Keep going. You’re doing better than you think.