OCD Self Therapy – Things To Consider

OCD Self Therapy

If you are considering starting OCD self therapy, it’s important to do your research first. There are a few things you need to take into account before beginning this process. In this blog post, we will discuss the things you need to think about before starting self therapy for OCD. We will also provide some tips for getting started!

What Is OCD?

First and foremost, it is important to understand what OCD is. Obsessive Compulsive Disorder (OCD) is an anxiety disorder. This is about intrusive thoughts, feelings, and behaviors that can cause significant distress. It is often associated with having a fear of contamination or germs and may involve compulsions to perform certain actions repeatedly. It is important to understand that OCD is not a simple fear of germs, but rather a chronic and distressing disorder.

Options For OCD Self Therapy

There are a variety of options available for self therapy for OCD.

CBT At Home

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy. It teaches individuals how to change their thinking and behavior in order to reduce the symptoms of OCD. This type of self-therapy can be done at home using online resources or books, or one-on-one with a therapist. Its techniques are designed to help reduce OCD symptoms by targeting the negative thoughts and behaviors associated with the disorder. People with the right guidance can perform CBT at home successfully.

Perform ERP On Yourself

Exposure and Response Prevention (ERP) is a technique used to help individuals who suffer from OCD. It involves exposing yourself to situations that trigger your obsessive thoughts and compulsive behaviors, while not engaging in those behaviors. This type of self-therapy allows you to challenge the underlying fears associated with OCD. This ultimately leads to greater control over your symptoms. ERP can perform at home by following an online program or some tutorial.

Relaxation Techniques

Relaxation techniques are a great way to help manage OCD symptoms. These can include deep breathing, guided imagery, and progressive muscle relaxation. All of these techniques are designed to reduce stress levels and help you gain control over your thoughts and behaviors. By practicing these methods regularly, you can better manage the symptoms of OCD.


Practicing mindfulness is an important part of self-therapy for OCD. This practice involves being aware of your thoughts, feelings, and body sensations without judging them or trying to change them. Mindfulness will help you become more aware and accepting of your OCD symptoms. With this, they no longer have as much power over you. It can be practiced through meditation, yoga, or simply paying attention to your thoughts and feelings throughout the day.

Exercises Or Moving Activity

Exercise is an effective treatment for OCD. It releases endorphins, which have mood-boosting effects, and it also helps to reduce stress levels. Exercise can be anything from going for a walk to taking a yoga class. It is important to find an activity that you enjoy so that you are more likely to stick with it.


Self-talk is an important part of self-therapy for OCD. It involves talking to yourself in a positive and supportive way that encourages you to stay on track with your goals. Examples of self-talk are reminding yourself why you are doing this, noticing the progress you have made, and affirming yourself when challenges arise.

These are just a few ideas to consider before starting OCD self therapy. Remember to do your research and talk to your doctor or therapist if you have questions or need help getting started.

Family Or Group Therapy

In addition to individual self-therapy, family and group therapy can also be beneficial for those with OCD. Family or group therapy can help provide a supportive environment. In this, individuals can learn more about their condition and how it affects their lives. It is especially helpful if the person’s family members are involved. They can better understand what they are going through and offer support. Additionally, group therapy allows individuals to share experiences and gain insight from others who may have similar struggles.

Other Therapies

Art and music therapy are beneficial for those with OCD. Art therapy focuses on the creative process as a means of expressing feelings and can be especially helpful in managing difficult emotions. Music therapy is helpful to reduce anxiety and other symptoms associated with OCD. Additionally, it can provide a sense of relaxation and relief from intrusive thoughts and compulsions.

Tips To Start Self-Therapy For OCD

There are many different helpful techniques and strategies to manage OCD symptoms. Here are a few tips for getting started on your own self-therapy journey:

  • Start small and build up gradually. Don’t expect to make major changes overnight.
  • Focus on one step or technique at a time.
  • Break down big tasks into smaller, more manageable steps.
  • Take breaks and don’t be too hard on yourself if you don’t make progress right away.
  • Reach out for support if needed, such as talking to a therapist or joining an OCD support group.
  • Remember to be patient and practice self-compassion.

By following these tips, you can start your journey towards managing OCD symptoms through self-therapy and reclaiming control over your life.

Benefits Of Self Therapy For OCD

There are many benefits to OCD self therapy:

  • Self-therapy is often more affordable than traditional therapy, as anyone can do this at home.
  • It helps to empower individuals, as they learn to take control of their own treatment.
  • This can help reduce feelings of isolation, as individuals feel more connected to others who understand what they are going through.
  • It can be tailored to the individual’s specific needs and goals. There are many resources available to help individuals get started with self-therapy for OCD.
  • Take the time to research and find the right approach for you. With dedication and consistency, self-therapy can be an effective way to manage OCD symptoms.

It is important to remember that it takes time and dedication. However, with the right tools and support, individuals can learn to manage their OCD and live happier healthier lives.


OCD self therapy is a powerful tool for those looking to manage their symptoms in the comfort of their own home. With proper guidance, individuals can use various techniques to help reduce OCD symptoms and gain greater control over their thoughts and behaviors. Remember to talk to your doctor or therapist if you have questions about how best to proceed with self-therapy for OCD.

For more information and guidance, please contact MantraCare. OCD is a mental health disorder characterized by obsessions and compulsions. If you have any queries regarding Online OCD Counseling experienced therapists at MantraCare can help: Book a trial OCD therapy session

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