OCD self-help can meaningfully support professional treatment and help you stay on track between therapy sessions. Research shows that self-help programs based on exposure principles can significantly reduce OCD symptoms. In this guide, you'll learn which self-help methods are backed by science, which exercises you can start using today—and how the ocd&me app can support your recovery journey.

Can You Treat OCD On Your Own?

Yes and no. Self-help for OCD can be highly effective—but it's not a replacement for professional treatment. Research indicates:

  • For mild to moderate OCD, guided self-help programs can significantly reduce symptoms
  • For severe OCD, self-help is a valuable supplement to psychotherapy
  • The best outcomes occur when people consistently practice self-help exercises between therapy sessions
OCD Self-Help: The Facts
Effectiveness Most effective as a supplement to professional therapy
Method of Choice ERP-based self-help (Exposure and Response Prevention)
Research Status Mixed results—self-help alone often insufficient for moderate-severe OCD
Important No self-diagnosis—see a specialist if you suspect OCD

Sources: APA Practice Guidelines for OCD (2007); Lovell et al. (2017), PLOS Medicine.

OCD Self-Help

OCD self-help refers to structured programs and exercises that people can complete independently or with minimal guidance. The most effective self-help approaches are based on the principles of Exposure and Response Prevention (ERP), where you learn to tolerate intrusive thoughts without performing compulsions.

Important Notice

Self-help is not a substitute for professional treatment. If you have moderate to severe OCD, suicidal thoughts, or significant impairment in daily life, please seek help from a therapist who specializes in OCD treatment.

Self-Help vs. Therapy vs. Combination

Approach

Effectiveness

Best For

Time Commitment

Self-Help Only

Limited; studies show mixed results

Mild symptoms, bridging waitlist periods

Flexible, self-directed

App-Based Self-Help (e.g., ocdandme.com)

Promising; structured ERP guidance

Mild to moderate OCD, therapy companion

Flexible, daily exercises

Therapy Only (ERP)

High; gold standard for OCD treatment

Moderate to severe OCD

Regular sessions

Combination

Highest; best long-term outcomes

All severity levels

Therapy + daily exercises
About the Research

Studies on OCD self-help show mixed results. The OCTET study (Lovell et al., 2017) found no clinically significant improvement from self-help alone. The best outcomes are achieved when self-help exercises are used alongside therapy—not as a replacement for professional treatment.

The 6 Most Effective Self-Help Methods for OCD

Not all "self-help" is equally effective. The following methods have been scientifically studied and show the best results:

1. Self-Directed Exposure (Applying ERP Principles at Home)

Exposure and Response Prevention (ERP) is the most effective treatment for OCD—and you can apply its principles at home.

The core principle: You intentionally confront triggers for your obsessive thoughts and resist performing the compulsion. This teaches your brain: "Nothing bad happens, even when I don't do the ritual."

ERP Self-Help: How to Get Started
1

Create an anxiety hierarchy

Write down all situations that trigger your compulsions. Rate them from 0 (no anxiety) to 10 (extreme anxiety).

2

Start with a manageable level

Choose a situation rated 3-4 to practice. For contamination OCD, this might mean: touching a doorknob and not washing for 30 minutes.

3

Sit with the anxiety

Allow the anxiety to be there without performing the compulsion. Anxiety rises first but naturally decreases after 20-60 minutes.

4

Practice daily

Repeat the exercise until the anxiety at that level significantly decreases. Then move to the next level.

Important: No 'Tricks'

Distraction, reassurance-seeking, or "just a little" ritualizing undermines the exposure's effectiveness. The goal is to fully tolerate the anxiety—only then does your brain truly learn to respond differently.

2. Cognitive Defusion: Relating Differently to Thoughts

Cognitive defusion helps you create distance from your intrusive thoughts. Instead of treating the thought as truth, you learn to see it for what it is: just a thought.

Exercise: "I'm having the thought that..."

When an intrusive thought arises, reframe it:

  • Instead of: "I left the stove on!"
  • Say: "I'm having the thought that I left the stove on."

This simple change creates psychological distance and reduces the emotional impact of the thought.

3. Keep an OCD Journal

An OCD journal helps you identify patterns and track your progress. Record daily:

  • Trigger: What triggered the intrusive thought?
  • Thought: What was the exact obsessive thought?
  • Anxiety level: How intense was the anxiety (0-10)?
  • Response: Did you perform the compulsion or resist?
  • What helped? What helped you resist?

The ocd&me app makes this tracking simple and shows your progress over time.

4. Gradually Reduce Rituals

If you're not ready for full exposure, you can gradually reduce rituals:

  • Reduce frequency: Instead of washing hands 5 times, wash only 3 times
  • Shorten duration: Instead of washing for 5 minutes, wash for only 2 minutes
  • Add delays: Wait 5 minutes before performing the ritual
  • Introduce variations: Perform the ritual slightly differently than usual

This "ritual sabotage" gradually weakens the compulsion and prepares you for full exposure.

5. Mindfulness and Acceptance

Mindfulness-based approaches (like ACT – Acceptance and Commitment Therapy) can complement ERP therapy. The goal: observe intrusive thoughts without reacting to them.

Exercise: The Observer

  1. When an intrusive thought comes, pause
  2. Label it: "There's a contamination thought"
  3. Observe it like a cloud in the sky—without judging, without acting
  4. Let it pass while you continue with your day

Mindfulness doesn't replace exposure but can help you tolerate anxiety during exposure exercises.

6. Digital Self-Help with ocdandme.com

Digital self-help tools make ERP-based exercises structured and accessible—anytime, anywhere. The web app ocdandme.com was built specifically for people with OCD and combines several of the above methods into one tool:

  • ERP exercises: Personalized exposures tailored to your specific OCD themes
  • Symptom tracking: Digital OCD journal with pattern recognition
  • Progress statistics: Visible improvement over weeks and months
  • Evidence-based: Built on current OCD treatment guidelines

The advantage over pure self-help: The app provides structure and guidance without you having to organize everything yourself.

OCD Self-Help with the ocd&me App

The ocd&me app was designed specifically for people with OCD and makes ERP-based self-help simple and accessible.

What the ocd&me App Offers

Symptom Tracking: Log obsessions and compulsions and identify patterns

Personalized Exercises: ERP exercises tailored to your specific OCD themes

Progress Statistics: See your improvement over weeks and months

Evidence-Based: Built on current OCD treatment guidelines

Therapy Companion: Perfect as a supplement between therapy sessions

3 Practical Exercises for Daily Life

You can try these exercises right away. They're based on ERP principles and designed for self-use.

Exercise 1: The 15-Minute Rule

When the urge to perform a compulsion arises:

  1. Stop: Recognize the urge but don't act immediately
  2. Set a timer: Wait 15 minutes before deciding
  3. Observe: Notice how the urge rises first, then fades
  4. Decide: After 15 minutes, ask yourself: "Do I really still need to do this?"

Often the urge is significantly weaker after 15 minutes. This exercise shows you that you don't have to give in to compulsions immediately.

Exercise 2: Embracing Uncertainty

OCD is driven by the need for 100% certainty. This exercise trains you to tolerate uncertainty:

When an intrusive thought comes, say:

"Maybe I left the stove on, maybe I didn't. I'm not going to check, and I'll live with the uncertainty."

This feels very uncomfortable at first—and that's the point. Over time, your brain learns: uncertainty is tolerable.

Exercise 3: Agreeing with the OCD (Paradoxical Intervention)

This advanced technique takes away the OCD's power:

Instead of fighting the intrusive thought, agree with it:

  • Intrusive thought: "You might hurt someone!"
  • Response: "Yeah, maybe. Who knows? Let's see what happens."

Sounds crazy? This technique works because you deprive the OCD of the emotional reaction that keeps it alive. Important: Only use this exercise when you already have some experience with ERP.

Limits of Self-Help: When to Seek Professional Help

Self-help is valuable but has limits. Seek professional help if:

  • Your compulsions take up more than 1-2 hours daily

  • You can't manage work, relationships, or daily life because of OCD

  • You have depressive symptoms or suicidal thoughts

  • Self-help exercises show no improvement after 4-6 weeks

  • You can't get started on your own or the fear is too overwhelming

Finding Help

IOCDF Therapist Directory: iocdf.org/find-help provides a searchable database of OCD specialists.

Psychology Today: Search for therapists specializing in OCD and ERP in your area.

NOCD: Online ERP therapy at nocd.com

Key question for any therapist: Make sure they have experience with Exposure and Response Prevention (ERP)—this is the most important factor in OCD treatment.

OCD Support Groups

Support groups can be a valuable supplement. Connecting with others who understand reduces shame and isolation and shows: you're not alone.

Benefits of support groups:

  • Understanding from people who know what it feels like
  • Practical tips from others with lived experience
  • Motivation to keep going
  • Often free and without waitlists

The IOCDF maintains a list of support groups across the United States and offers online options.

Frequently Asked Questions About OCD Self-Help

A complete "cure" without any support is rare. Guided self-help (e.g., through apps or workbooks) can help with mild OCD, but studies show mixed results. For moderate to severe OCD, research shows the best outcomes with a combination of therapy and self-help practice between sessions.

Initial improvements can be noticeable after 2-4 weeks of consistent practice. Significant symptom reduction typically takes 8-12 weeks of regular effort. Remember: consistency matters more than perfection.

The 15-minute rule is a self-help technique where you wait at least 15 minutes after an intrusive thought before performing the compulsion. During this time, the urge often decreases naturally, showing you that you don't have to give in to compulsions immediately.

App-based self-help can be supportive—especially when based on ERP principles and used alongside therapy. Research shows the best results when apps are combined with professional treatment. The ocd&me app was designed specifically for OCD and offers symptom tracking, personalized exercises, and progress measurement.

Recommended English-language books include: "Brain Lock" by Jeffrey M. Schwartz (a four-step self-treatment program), "The OCD Workbook" by Bruce Hyman and Cherlene Pedrick (practical CBT techniques), and "Getting Over OCD: A 10-Step Workbook" by Jonathan Abramowitz. All are based on ERP and written for people with OCD.

Summary: Your Self-Help Roadmap

OCD self-help is not a replacement for therapy, but a valuable supplement. The key takeaways:

  1. Apply ERP principles: Confront triggers without performing compulsions

  2. Practice daily: Small, consistent efforts are more effective than occasional big ones

  3. Track your progress: Use a journal or the ocd&me app

  4. Be patient: Improvement takes time—expect at least 8-12 weeks

  5. Get help when needed: Self-help supplements but doesn't replace professional treatment

Sources and Further Reading

  • American Psychiatric Association (2007). Practice Guideline for the Treatment of Patients With Obsessive-Compulsive Disorder. psychiatryonline.org

  • Lovell, K., Bower, P., Gellatly, J., et al. (2017). Low-intensity cognitive-behaviour therapy interventions for obsessive-compulsive disorder compared to waiting list for therapist-led cognitive-behaviour therapy (OCTET). PLOS Medicine. doi.org/10.1371/journal.pmed.1002337

  • International OCD Foundation. iocdf.org – Resources, therapist directory, and support groups

  • Schwartz, J. M. Brain Lock: Free Yourself from Obsessive-Compulsive Behavior. Harper Perennial.

  • Hyman, B. M., & Pedrick, C. The OCD Workbook: Your Guide to Breaking Free from Obsessive-Compulsive Disorder. New Harbinger Publications.

  • Abramowitz, J. S. Getting Over OCD: A 10-Step Workbook for Taking Back Your Life. The Guilford Press.