Hey everyone, welcome back! Today, we’re diving into a crucial topic, especially if you or someone you know has been struggling with OCD, anxiety, or intrusive thoughts. We’re going to talk about why traditional talk therapy—where talking is the main, and sometimes the only, intervention—isn’t enough to help you overcome these issues. Talk therapy doesn’t work for OCD and anxiety most of the time (and can often make things worse).
Before you panic, let me clarify: not all forms of therapy that involve talking are bad. Far from it! Therapies like Exposure and Response Prevention (ERP) and Acceptance and Commitment Therapy (ACT) involve a lot of talking, but they also include structured interventions that are important for real progress.
Let’s dig into why traditional talk therapy, as I’m defining it, just doesn’t cut it for OCD and anxiety, and explore some evidence-based strategies that do work.
Here’s a little preview of what we’ll cover:
I’m Jenna Overbaugh, a licensed therapist who’s been working with people who have OCD/anxiety since 2008. I am all about helping you get your life back so OCD and fear no longer keep you feeling so small. Follow along for tons of resources, guidance, and encouragement to do ALL THE HARD THINGS!
Website: www.jennaoverbaughlpc.com (free newsletter + resources)
Instagram: jenna.overbaugh
Disclaimer: Please note that the information/resources offered on this podcast is not, nor is it intended to be, therapy or a replacement for therapy. It does not constitute a client/therapist relationship.
If you've ever experienced a panic attack, you know how overwhelming and terrifying it can be. But if panic attacks or constant anxiety have become a recurring part of your life, you may find yourself asking, Why do these keep happening? How can I stop them from controlling my life? In this post, we’re going to explore exactly that. You’ll learn why traditional coping methods like breathing exercises and grounding techniques don’t always provide long-term relief and how a different approach can help you truly overcome panic for good.
Here's a little preview of what we'll cover:
You can find the full shownotes here: https://jennaoverbaughlpc.com/still-having-panic-attacks
🎧 Get instant access to Rise Above Panic: A 10 Episode Guide to Crushing 10 Out of 10 Anxiety for just $27: http://jennaobaughlpc.com/panic
👏 Unlock your free 40-minute video on ”5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: https://jennaoverbaughlpc.com/strategies
🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: https://jennaoverbaughlpc.com/mental-compulsions
💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: https://jennaoverbaughlpc.com/blueprint
DISCLAIMER: Please keep in mind that Jenna is not your therapist. She does not provide you with individualized recommendations or advice. The information provided is intended as educational information only. Jenna cannot tell you what you should do, what you shouldn’t do, or give recommendations based on your unique situations or circumstances. Nothing on this page or Site should be construed as therapeutic recommendation or personalized advice. If you are in need of such services, please consult with a physician or other medical provider right away to determine the best course of action for you. We are not responsible for your use of this page, this website, or the contents within. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU READ OR ACCESSED THROUGH THIS WEBSITE AND CONTENT. For more information, please read the Terms and Conditions, Privacy Policy, and Disclaimer. Your continued use of this platform, this page, and the contents within constitutes as your agreement with this agreement.
© 2024 Jenna Overbaugh, LLC, All Rights Reserved
jennaoverbaughlpc.com/terms
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When I say “talk therapy,” I’m referring to a type of therapy where you sit down with a therapist, and the session revolves around talking about your feelings, your week, your past, and your fears—over and over again, without any specific direction, intervention, or strategy. Your guiding the appointment.
This kind of therapy might leave you feeling lighter. You might feel like you’ve gotten a lot off your chest, but it doesn’t bring about real, lasting change. Additionally, it’s essentially an ongoing, open-ended conversation without a clear plan or any evidence-based approach behind it. There’s no homework, no action items, just talking.
This approach might work for general stress or relationship issues, but when it comes to OCD, anxiety, and intrusive thoughts, it falls flat. Here’s why.
Talking things out can feel good in the moment—it’s like releasing a valve on pent-up emotions. But OCD, anxiety, and intrusive thoughts are not just about having too much stress or worry. These are complex, deeply ingrained conditions driven by fear, doubt, and uncertainty. Simply talking about your fears without challenging them directly or making behavioral changes is like pouring water on a grease fire. It feels like you’re doing something, but it’s not actually helping—and it might even make things worse.
Here’s why talk therapy isn’t effective for OCD and anxiety:
When dealing with OCD and anxiety, you need evidence-based modalities. These are strategies backed by research that have been proven to be effective. These include:
I believe in an integrated approach, combining these strategies to address OCD and anxiety from all angles, ensuring a comprehensive and effective treatment plan.
Now, I want to briefly touch on something called the “Stepped Care Model,” which matches the intensity of treatment with the severity of your symptoms. For mild OCD or anxiety, self-help strategies, online resources, or brief therapy might be sufficient. But as the severity increases, so should the intensity of the intervention—moving up to more structured therapies like ERP or ACT, and potentially involving medication if necessary.
It’s important to evaluate your care based on quality, not just the type. While therapy can be incredibly beneficial, not all therapists are equipped to handle OCD and anxiety effectively. If you’re not seeing the progress you want, it might be time to explore other resources or approaches that are better suited to your needs.
Traditional talk therapy—the kind where you’re just talking without any real structure, intervention, or strategy—might feel good in the moment, but it won’t help you overcome OCD or anxiety in the long term. In fact, it might even reinforce the very fears and behaviors that keep you stuck. What you need is an approach that’s targeted, strategic, and backed by evidence, one that will help you break the cycle of fear and avoidance.
If you’re currently in talk therapy and not seeing the progress you want, it’s time to switch things up. Look for evidence-based strategies, and don’t be afraid to advocate for yourself. Your recovery is important, and you deserve to get the help that makes a real difference.
For more resources and to learn about evidence-based treatments, you’ll find everything you need to start your journey to freedom with the OCD and Anxiety Recovery Blueprint. Until next time, stay bold, stay empowered, and remember—you’ve got this.
👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: https://jennaoverbaughlpc.com/strategies
🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: https://jennaoverbaughlpc.com/mental-compulsions
💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: https://jennaoverbaughlpc.com/blueprint
DISCLAIMER: Please keep in mind that Jenna is not your therapist. She does not provide you with individualized recommendations or advice. The information provided is intended as educational information only. Jenna cannot tell you what you should do, what you shouldn’t do, or give recommendations based on your unique situations or circumstances. Nothing on this page or Site should be construed as therapeutic recommendation or personalized advice. If you are in need of such services, please consult with a physician or other medical provider right away to determine the best course of action for you. We are not responsible for your use of this page, this website, or the contents within. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU READ OR ACCESSED THROUGH THIS WEBSITE AND CONTENT. For more information, please read the Terms and Conditions, Privacy Policy, and Disclaimer. Your continued use of this platform, this page, and the contents within constitutes as your agreement with this agreement.
© 2024 Jenna Overbaugh, LLC, All Rights Reserved
jennaoverbaughlpc.com/terms
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