When it comes to treating OCD, the journey can feel overwhelming and frustrating—especially when so much information out there can be confusing or misleading. As a licensed professional counselor specializing in OCD and anxiety, I’ve seen countless people try well-intentioned (but ultimately ineffective) strategies to manage their symptoms. 

It’s understandable; when you’re struggling with OCD, you want anything that might ease the distress, even temporarily. But knowing what does not work for OCD treatment can be just as important as knowing what does.

Let’s dive into what does not work for OCD treatment and some of the common myths, misconceptions, and ineffective strategies out there. If you or a loved one has OCD, knowing what to avoid can help you focus on treatments that actually make a difference!

COMMON MYTHS AND MISCONCEPTIONS ABOUT OCD TREATMENT

A lot of what we think about OCD and how it’s treated is shaped by stereotypes, media portrayals, and well-meaning but incorrect advice. Here are a few of the most common misconceptions I come across:

If You “Just Relax” The Thoughts Will Go Away

One of the biggest misconceptions about OCD treatment is that relaxation alone can relieve the symptoms. Don’t get me wrong—relaxation techniques can be helpful for managing general stress or anxiety, but OCD is more complex. Obsessions are intrusive, persistent thoughts that don’t just vanish with a deep breath or two. Telling someone with OCD to “just relax” is like telling someone with a broken leg to “just walk it off.” (Spoiler alert: It doesn’t work that way!)

Talking Through Your Worries Will Help Them Go Away (OR—You Just Need to See a Therapist)

While talk therapy has its place—and I’m saying that generously—it’s not effective as treatment for OCD. Talking endlessly about your obsessions can actually backfire and make them feel even more overwhelming. What works best for OCD treatment isn’t traditional talk therapy, but a specialized approach called Exposure and Response Prevention (ERP). ERP helps people confront their fears gradually, in a safe and controlled way. (If you’re curious about ERP, stay with me—I’ll cover this more below!). 

I also believe that you can be your OWN therapist when it comes to OCD. Don’t believe me? Head here to learn more about the OCD and Anxiety Recovery Blueprint (and just read the reviews!).

Ignoring The Obsessions Will Make Them Go Away

Another misconception is that you can simply ignore the obsessions and they’ll stop showing up. Unfortunately, OCD doesn’t work like that either! In fact, trying to ignore or push away obsessive thoughts often makes them stronger (and more persistent!). Think of it like trying not to think about a pink elephant—the harder you try to ignore it, the more it seems to stick around. (Trust me, I know it’s frustrating!)

For more insights into what doesn’t work for OCD treatment, you can check out my podcast episode, where I dive into this topic in a two part series. You can start with part 1 here! 

WHAT DOES NOT WORK FOR OCD TREATMENT AND WHY!

On top of these unfortunate myths, when you’re dealing with OCD, it’s tempting to turn to quick-fix solutions or coping strategies that seem helpful on the surface but actually make the cycle worse. Let’s break down what does not work for OCD treatment, why they fall short and can usually make things harder for you!

Avoidance

Avoidance is one of the most common coping strategies people use when dealing with OCD. You might avoid certain places, activities, or situations that trigger your obsessions. The problem is, the more you avoid, the more you reinforce the belief that your fears are dangerous or “real.” Avoidance doesn’t address the underlying OCD; it only gives it more power in the long run.

Reassurance-Seeking

Many people with OCD lean on loved ones for constant reassurance, asking repeated questions to temporarily ease their anxiety. While this might bring a quick sense of relief, it’s not an effective long-term strategy for managing OCD. In fact, reassurance-seeking often becomes another compulsion, feeding into the OCD cycle and keeping it alive. Instead of helping to build resilience, it reinforces the anxiety and makes it even harder to break free from the patterns of OCD.

Ritualistic Behaviors

Compulsions like washing hands repeatedly, counting, or checking things (doors, locks, stoves) are attempts to ease the anxiety caused by obsessions. While these behaviors might bring temporary relief, they ultimately keep the OCD cycle going. Every time you complete a ritual, it reinforces the belief that the obsession was a “real” threat that required action.

For a bit of motivation and support in challenging those OCD habits, my Break Free Action Cards can help! They’re filled with affirmations designed to ground you, encourage you, and remind you of your inner strength. You can check them out here.

SO WHAT DOES WORK FOR OCD TREATMENT?

Now that we’ve covered what does not work for OCD treatment, let’s focus on what does. The gold standard for OCD treatment is Exposure and Response Prevention (ERP), a specific type of Cognitive Behavioral Therapy (CBT) that’s been shown to be actually WORK for people struggling with OCD. ERP is all about gradually facing your fears without resorting to compulsions. Instead of avoiding, you learn to confront and sit with discomfort, building tolerance over time.

Here’s how ERP works (and why it’s so effective!):

1. Exposure: In ERP, you’re exposed to the thoughts, images, or situations that trigger your obsessions. But this exposure is done in a safe, controlled way, often starting with small challenges and building up over time.
2. Response Prevention: After facing a trigger, the goal is to avoid engaging in any compulsive behaviors that would normally follow. This might sound tough (and it can be), but with practice, it does become easier. When you resist the urge to complete a compulsion, your brain starts to learn that the feared consequence isn’t as likely (or as scary!) as it once seemed.
3. Long-Term Benefits: ERP doesn’t just treat the symptoms; it actually rewires your brain’s response to anxiety, creating more lasting change. Through ERP, you learn that you can tolerate uncertainty and discomfort without needing to “fix” or neutralize it.

If you’re interested in learning more about ERP or how to implement some of these ideas, consider checking out The OCD and Anxiety Recovery Blueprint. This 3-part course is packed with practical tools and strategies that can help you start taking control of OCD and anxiety in a meaningful way. Find out more here.

MOVING FORWARD WITH CONFIDENCE

Knowing what does not work for OCD treatment is just as important as knowing what does. By letting go of ineffective coping strategies and focusing on evidence-based approaches like ERP, you’re giving yourself (or your loved one) the best chance for meaningful, long-term relief.

Whether you’re supporting yourself or a loved one through OCD, you’re not alone in this journey, and real, lasting change IS possible. You just have to work for it!

For more insights, real talk, and a friendly kick in the butt to do all the hard things, tune into my podcast! And don’t forget to explore my free resources and tools that can support you on your journey. Lastly, follow along on Instagram for daily tips and encouragement!