If you’ve been hustling in your recovery – AKA, going to therapy, reading all the books, following the “rules” of ERP, and still feel like something’s not clicking, you’re not alone.

It makes sense you’d feel frustrated. You’ve put in the work. You’ve done “A” (ERP, or so you think) + “B” (coping skills) and expected “C” (freedom). But instead, you’re still stuck in spirals, still second-guessing yourself, still exhausted.

That’s because OCD and anxiety recovery isn’t a straight math equation. It’s not 1 + 1 = freedom. And if you’ve been treating it that way, it explains why you’re still stuck.

Let’s talk about what’s missing from your equation and how to finally start solving for freedom.

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Why the Math Isn’t Adding Up

Here’s the trap: Most people think recovery is about stacking skills on top of each other.

• “If I just do ERP three times a week and journal every morning, I’ll get better.”
• “If I cut caffeine and meditate, maybe I’ll finally calm down.”
• “If I can learn one more hack, one more tip, one more strategy… THEN I’ll be okay.”

Sound familiar?

The problem isn’t that those things are bad. The problem is that they’re incomplete. They’re like adding up 1 + 1 and expecting to get 100. The math will never work because OCD and anxiety don’t play by those rules.

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The Real Equation

Here’s the truth: OCD and anxiety recovery isn’t about how many things you add on. It’s actually more about what you stop doing.

Think about it:

• If you’re still ruminating (aka, replaying the scary thought in your head)
• Still mentally checking, reassuring yourself, or Googling late at night
• Still measuring your progress by how anxious you feel instead of how courageous you’re being

Then you’re feeding the cycle, even if you could swear you’re also doing ERP “correctly.” (You’re not)

So the recovery equation looks more like this:

Courage + Willingness – Compulsions = Freedom

When you subtract the things keeping you stuck, the whole equation changes.

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Example: The ERP “Equation Error”

Imagine you’re practicing an exposure. Let’s say you leave the house without re-checking the stove. Amazing, right?

But then you spend the whole drive to work rehearsing in your head: “I think I turned it off. I’m pretty sure I did. I don’t smell smoke. The house is fine.”

On paper, you did the exposure. But in reality, you cancelled it out by adding the mental compulsion. That’s why your equation didn’t equal freedom.

This isn’t about perfection, it’s about awareness. Once you know the trap, you can stop falling into it.

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Try This: Reworking Your Recovery Equation

Here’s a way to start shifting:

1. Spot the “hidden add-ons.”

Ask yourself: What am I doing after the exposure, during the day, or in my head that’s actually feeding the cycle?

2. Subtract, don’t just add.

Instead of adding more coping skills, start subtracting the compulsions. Less reassurance. Less rumination. Less checking.

3. Measure progress differently.

Don’t measure success by how calm you feel. Measure it by how willing you were to lean into uncertainty. Did you resist answering OCD’s demand for certainty? That’s the win.

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The Danger of “Compulsions in Disguise”

This is where so many people (my past self included! 🙋‍♀️) get tripped up. Things that look healthy can actually be compulsions in disguise.

• Journaling that turns into analyzing every intrusive thought.
• Breathing exercises that become a way to escape panic instead of tolerate it.
• Affirmations that become reassurance instead of empowerment.

This is exactly why I created my Break Free Affirmation Deck. Each card is designed to ground you in courage and remind you of your strength without turning into compulsive reassurance. They’re visual tools for staying steady in the work, not shortcuts out of it.

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Tools to Help You Balance the Equation

If this is hitting home, I don’t want you to just read this and nod. I want you to actually start changing the math of your recovery. Here’s how:

• 🎥 Grab my free video: 5 Strategies for OCD and Anxiety Recovery. It’s a quick, no-fluff training that gives you evidence-based tools you can use today.
• 📚 Explore my Masterclasses. Each one tackles a specific part of the cycle, like mental compulsions, the OCD/anxiety cycle, and panic spirals, so you can zero in on where you’re stuck.
• 🧭 Ready for the full roadmap? My OCD and Anxiety Recovery Blueprint has everything you need to break the cycle, including community support, worksheets, and ongoing Q&As with me. It’s not “one more thing to add” – it’s the framework to simplify everything else.
• 🛍️ Need quick grounding tools? Check out the Break Free Shop for affirmation cards, stickers, sweatshirts, and air fresheners AKA therapist-approved reminders you can carry everywhere.

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Why This Matters Before September 4

If you’ve been stuck in the 1 + 1 = freedom mindset, this is your wake-up call. You don’t need to work harder. You need to work differently.

On September 4th, I’m hosting a live event:

Still Stuck—Why Traditional Therapy and ERP Haven’t Been Enough (And What to Do Instead).

We’ll break down exactly where your recovery equation has gone wrong, why “doing more” hasn’t worked, and what to subtract so you can finally move forward.

Click here to sign up now for $17. Can’t make it live? There will be a replay so be sure to sign up even if you can’t be there on September 4th!

Because freedom isn’t about adding more. It’s about subtracting what’s been holding you back.

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Final Takeaway

If 1 + 1 hasn’t equaled freedom yet, you’re not failing, you’re just missing part of the equation. Recovery isn’t about more skills, more therapy hours, or more hacks. It’s about subtraction: removing compulsions, releasing certainty, and making space for courage.

So the next time you’re tempted to pile on another strategy, pause and ask yourself: What do I need to stop doing to get unstuck?

And if you’re ready for clarity, strategy, and real momentum, come join me September 4th (click here to sign up). Let’s fix the equation together.