Zachary David Westerbeck's Blog

For those of us living with OCD, it often feels like we’re trapped in a cycle—constantly fighting our intrusive thoughts and feelings, yet getting pulled back in time and time again. The cycle is predictable and relentless. But the good news is that by understanding this cycle and implementing key strategies, we can start to break free and reclaim control over our lives.

The OCD Cycle Explained

At the core of OCD is a cycle that keeps us stuck in a loop of fear, anxiety, and compulsions. Let’s break it down step-by-step, so we can see how it all works and, more importantly, how we can start to disrupt the cycle.

Intrusive Thoughts, Images, Urges, and Sensations The cycle begins with an intrusive thought, which could be an image, urge, or sensation that feels unsettling. These thoughts often appear out of nowhere and can be terrifying, confusing, or confusingly realistic. For example, you might have an intrusive thought that you’ve said or done something that you’ll regret, or that you’re somehow in danger. OCD thrives on the unpredictability and intensity of these thoughts.Attaching Meaning Once the intrusive thought enters our minds, we tend to attach meaning to it.  Typically, we assign negative meaning and over importance, telling ourselves the thought must be significant or dangerous. We start thinking, “What if this thought is true? Does this mean something about me?” This attachment fuels the anxiety and sends us into a spiral, as we desperately try to figure out what the thought “means.”Anxiety (Feelings) The next step is the emotional response: anxiety. As soon as we attach meaning to the intrusive thought, our minds are flooded with fear, guilt, shame, grief, frustration or anger. We experience physical symptoms like racing heartbeats, sweat, tightness in our chest, or even panic. The emotional distress we feel makes us want to immediately get rid of the thoughts and feelings, increasing our urgency to do something to stop them.Desire to Remove As the anxiety (or other feelings) grows, we feel an overwhelming desire to remove or eliminate the discomfort. We want to push the thoughts and feelings away or rid ourselves of the anxiety. This is where OCD plays a trick: it convinces us that in order to find relief, we must find a way to make the thoughts go away. This can lead to compulsive behaviors, like checking, reassurance-seeking, or mental rituals.Compulsion In the compulsion phase, we take action to reduce the anxiety. We engage in physical actions (like reassurance seeking, checking, or cleaning) or mental acts (like praying, repeating phrases, or rumination). The compulsion gives temporary relief, but it’s fleeting. The cycle is not broken, and the thoughts return, often stronger than before. This sets us up for the next round of the cycle.Confirmation of Threat After performing the compulsion, we might feel temporarily calm, but it doesn’t last. OCD often makes us believe that the danger or threat hasn’t been properly dealt with. So, we go searching for reassurance or engage in another compulsion, which reinforces the belief that we need to keep doing more compulsions to feel safe. OCD convinces us that the threat is real, and this constant cycle of compulsions locks us into the loop.1. The Four Techniques to Step Out of the OCD Cycle

Now that we understand the cycle, the good news is that we can use specific techniques to break free. In our OCD Coaching Program, we teach four unique techniques that help us step out of the cycle and regain control over our lives. Here’s how we can implement them:

Expect & Accept The first technique is about expecting and accepting that intrusive thoughts will occur. They’re a normal part of the experience of living with OCD. Instead of resisting or trying to control the thoughts, we learn to accept their presence without attaching any meaning to them. By doing this, we stop feeding the cycle and begin to reduce their power over us.

2.  The 4 Core Responses to Break the OCD Cycle

To break free from the cycle, we need to apply new ways of responding to the intrusive thoughts that no longer give meaning to them and reinforce the OCD cycle. This involves practicing four core responses:

Accepting Statements
Acceptance involves recognizing that the thoughts and feelings are here, but choosing not to react to them. By accepting the presence of the thoughts without judgment, we avoid amplifying the anxiety. For example, you might say, “Okay, I’m having this thought right now, and that’s okay.” You’re not trying to make it go away, you’re simply acknowledging it.Uncertain Statements
OCD thrives on our need for certainty. One of the best ways to break the cycle is by embracing uncertainty. Instead of searching for a definite answer, we allow ourselves to be unsure. For example, “Maybe this thought is meaningful, maybe not.” By doing this, we’re letting go of the need to resolve the thought, thus reducing its power.Indifference
Indifference is one of the most powerful responses we can have toward OCD. When we respond with indifference, we stop reacting emotionally to the thought. You can practice this by literally shrugging it off—“Meh, that’s just a thought”—and moving on with your day. The less emotional weight we give the thought, the less power it has.Agreement
The most surprising response might be agreeing with the thought. This is about disarming OCD by accepting it for what it is. For example, “Sure, maybe I am a bad person for having that thought,” but you don’t engage with it or dwell on it. By agreeing sarcastically or nonchalantly, you take away the urgency that OCD creates.3. The Letting Go Technique: Allowing Feelings to Be There

One of the most overlooked aspects of OCD recovery is allowing feelings—not just thoughts—to bubble up and be with us. When we try to suppress or eliminate these feelings, they only become more intense and persistent. The Letting Go technique teaches us how to experience these emotions without trying to get rid of them.

When we let ourselves feel anxiety, guilt, anger or any other uncomfortable emotion without judgment or resistance, these feelings naturally pass. We don’t need to try to force them away. It’s about giving them space to exist without letting them dictate our actions or reinforce our compulsions.

This technique is a crucial part of our OCD Coaching Program, which is why we’ve seen so much success with our clients. By learning to let go of the need to control emotions, we can stop fueling the OCD cycle and start living with greater peace and calm.

4. Exposure & Response Prevention (ERP)

The final step in breaking free from OCD is Exposure & Response Prevention (ERP). This technique involves exposing ourselves to the feared thought or situation and then preventing ourselves from performing the compulsion. For example, if we have a fear of contamination, we might touch something “dirty” and resist the urge to wash our hands.

ERP helps retrain our brains and teaches us that we can handle the discomfort without needing to do anything to reduce it. The more we practice, the less power OCD has over us.

5. Breaking the Cycle and Regaining Control

The OCD cycle can feel overwhelming, but we have the power to break free. By implementing these techniques, we can start to create space between ourselves and the thoughts, reducing their intensity and frequency over time. It takes practice and consistency, but with the right tools and support, we can stop reacting to the cycle and take back control of our lives.

If you’re struggling with OCD and want to break free from the cycle, our hands-on coaching program is here to support you. We work with you every step of the way, guiding you through the process of ERP, teaching you the Letting Go technique, and helping you apply the 4 Core Responses to reclaim your life from OCD.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services

When we’re living with OCD, it often feels like we’re fighting an endless battle against our thoughts and feelings. One of the reasons it feels like we’re constantly stuck is that OCD is exceptionally tricky—it knows exactly how to pull us back into the cycle. It feeds on our doubts and our desire for certainty, and the more we try to control it, the worse it gets. Understanding the tricks that OCD will play on us is one of the first steps in breaking free from the cycle. Let’s break down some of the most common tricks OCD uses to keep us stuck.

1. “I don’t really have OCD.”

One of the most subtle tricks OCD uses is convincing us that we don’t have it at all. It will minimize our symptoms, making us question whether what we’re experiencing is really OCD. This trick often shows up when we feel like we’ve gained some control over our symptoms and think the problem has magically disappeared. The reality is that OCD can make us doubt even the obvious, and by questioning whether we have OCD, we begin to fall into a cycle of denial and avoidance. OCD wants us to question if we have it, so that we compulsively research and seek reassurance which ultimately keeps us stuck in the OCD Cycle.

If you’d like to learn more about the OCD cycle and how it keeps you stuck, you can click on this link here.

2. “This time is different.”

OCD thrives on our search for certainty. It will often make us believe that “this time” our thoughts or feelings are different or more real than before. It whispers in our ears that we finally have a genuine problem, and the doubt feels more intense than ever. When OCD convinces us that this time is unique, we engage more with the thoughts, looking for more answers, thus reinforcing the cycle. This trick highlights the importance of recognizing when we’re believing this trick, compulsing to figure it out and then accepting uncertainty instead of falling into the trap of certainty-seeking.

3. OCD can switch subtypes.

OCD is a chameleon. Just when we think we’ve mastered one subtype, it shifts into another. We might start with obsessing over something contamination OCD related, then suddenly develop doubts about our sexual orientation (SO-OCD), or even begin experiencing fears of harming others (Harm OCD). This trick often causes us to feel like we’re never truly free of OCD—it seems like no matter what we do, the obsessional fears never end. But in reality, OCD switching subtypes is just another tactic to keep us in the cycle. Recognizing that the themes can change, but the process for recovery is the same no matter the thoughts is crucial in managing them effectively.

4. “This feels so real.”

One of the most powerful tricks OCD plays is making us believe that the intrusive thoughts and feelings we experience are real or meaningful. The distressing nature of these thoughts makes them feel like they’re reflections of our true desires or beliefs. The reality is that OCD makes our thoughts feel real in order to trick us into engaging with them. Over time, the more we learn to accept these thoughts without engaging, the less power they hold over us.

5. “I’m a horrible person for thinking these thoughts.”

When we experience intrusive thoughts, OCD convinces us that the mere presence of those thoughts makes us a bad person. It makes us feel guilty and ashamed for thinking things that seem to contradict our values or identity. However, intrusive thoughts and feelings are a symptom of living with OCD, and they are to be expected. It’s okay that they happen because they are simply a symptom, just like lower blood sugar levels might predictably occur for someone with diabetes. Learning to accept that these thoughts do not make us “horrible” is a critical step in our recovery.

6. “OCD recovery is confusing. I don’t know how to do it.”

OCD likes to convince us that recovery is impossible or that we’re doing it wrong. We might feel overwhelmed by the complexities of treatment or unsure of which steps to take. This confusion often leads to procrastination or avoidance, and we start to feel like recovery is a distant goal. The key is to break it down into manageable steps, like starting with exposure and response prevention (ERP) and learning how to accept uncertainty.

7. “This time I’ll get an answer and it will stick.”

One of OCD’s most insidious tricks is convincing us that if we just search a little longer, or ask the right person, or find the right article, we’ll get a definitive answer that will finally “fix” our anxiety. The truth is, there’s no answer that will ever be enough to satisfy OCD. It thrives on uncertainty, and the more we chase certainty, the more we feed it. The answer isn’t out there; it’s in how we learn to live with uncertainty.

8. “I’ve been living a lie.”

This trick involves OCD convincing us that our life, our feelings, or our identity has been a lie all along. It might say things like, “If you were really who you thought you were, you wouldn’t be having these thoughts.” OCD tries to make us feel like we’ve been pretending or living in denial, but the reality is, these are just lies OCD tells to increase doubt and anxiety. Once we learn to embrace uncertainty and let go of the need for absolute truth, we can begin to free ourselves from this trick.

9. “I’m back at square one. It’s like all my work was for nothing.”

OCD is very good at convincing us that all the progress we’ve made is meaningless. When we face a setback, OCD convinces us that we’re back at the beginning of our journey, and that everything we’ve worked for is lost. This is another trick that keeps us stuck in the cycle. The truth is that setbacks are part of recovery, and they don’t mean we’re starting over. They’re just part of the process of learning to live with uncertainty and not engaging in compulsions.

Conclusion: Break Free from OCD’s Tricks

Recognizing these tricks is the first step in breaking free from OCD’s grip. The more we understand how OCD manipulates our thoughts and behaviors, the easier it becomes to resist its hold. In our OCD Coaching Program, we use proven strategies like ERP and the Letting Go technique to help you reclaim your life from OCD. With the right mindset and tools, you can break the cycle and start living the life you deserve.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services

Existential OCD can leave you feeling trapped in a maze of overwhelming philosophical and existential questions. These questions might be about life, death, meaning, or the fear of losing your sense of self. The anxiety comes from an intense need to find definitive answers to these questions, even though, deep down, you know that the answers don’t necessarily exist.

What is Existential OCD?

Existential OCD is characterized by obsessive thoughts about big life questions, such as “What’s the meaning of life?” or “What if I’m living my life the wrong way?” People with this subtype of OCD may struggle with the fear of losing their sense of self or their connection to reality. These thoughts can feel endless, and the anxiety that comes with them can make it hard to live in the present.

One client of ours in our OCD Coaching Program was consumed by questions like, “What if I’m living a lie? What if I’m not truly myself?” No matter how much reassurance he got, the uncertainty would always creep back in. It wasn’t until we used ERP to expose him to the uncertainty and applied the Letting Go technique that he was able to start accepting that some things in life just don’t have clear-cut answers. Through consistent practice, he learned how to let go of the need for certainty and found a sense of peace.

Common Thoughts People with Existential OCD Experience:“What if life has no meaning? What’s the point?”“What if I’m not really myself? Am I just a ‘role’ in life?”“How do I know I’m living authentically?”“What if I lose my connection to reality?”“What if I’m living in a way that’s completely wrong?”Common Compulsions in Existential OCD

The compulsions in Existential OCD are usually mental and often involve attempting to solve or find an answer to the existential questions. Here are some common compulsions:

Mental Reassurance: Constantly reviewing past experiences or beliefs to try and find answers to the existential questions.Seeking Answers: Looking for information or discussing your existential worries with others in an attempt to find peace.Avoidance: Avoiding certain topics, conversations, or situations that might trigger existential questions or fears.Ritualistic Thinking: Engaging in mental rituals to “neutralize” the fears, like repeating certain thoughts or phrases.ERP and Letting Go: The Tools for Recovery

The most effective treatment for Existential OCD is ERP and the Letting Go technique. By exposing yourself to the uncertainty that comes with these existential thoughts and resisting the urge to perform compulsions, you train your brain to tolerate the discomfort of not having all the answers. Over time, the anxiety diminishes, and you learn to live with the uncertainty instead of being controlled by it.

The Letting Go technique is a powerful tool that allows you to release the grip that these existential thoughts have on you. When you practice letting go, you stop engaging with the thoughts and stop giving them meaning. This brings about a deep sense of peace and allows you to live in the present.

This is why our OCD coaching program has a 97% success rate. We guide our clients through the process of facing their fears, resisting compulsions, and using the Letting Go technique to reclaim their lives from OCD. This holistic approach—combining ERP with acceptance and letting go—creates a solid foundation for long-term recovery.

You Don’t Have to Do This Alone

If you’re struggling with Existential OCD, know that there is hope. The key to recovery is learning how to live with uncertainty and not being defined by the constant need for answers. If you’re ready to take control of your life and overcome the anxiety of these intrusive thoughts, I invite you to apply for my hands-on OCD coaching program. We’ll work together to break the cycle of uncertainty and get you back to living a meaningful life.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services

If you’re struggling with Harm OCD, you know how unsettling and terrifying it can be to experience intrusive thoughts about hurting others, even though you have absolutely no desire to act on them. This subtype of OCD is actually quite common, yet it can trigger intense feelings of guilt, shame, and anxiety, leading you to feel like you’re losing control or becoming someone you’re not. The truth is, these thoughts are just thoughts. They don’t define you, and they are simply the product of OCD, not a reflection of your character or intentions even though they feel real.

What is Harm OCD?

Harm OCD is characterized by persistent and distressing thoughts or images about causing harm to others or yourself. These thoughts often feel completely out of character, and the fear of actually carrying out these actions can be paralyzing. Many people with Harm OCD spend hours a day ruminating over these thoughts, trying to figure out if they truly pose a threat or whether they’re just part of the OCD. It’s important to know that you are not dangerous, and these thoughts do not define you.

One of our clients in our OCD Coaching Program had frequent intrusive thoughts about hurting her loved ones, especially her children. Despite having no desire to act on these thoughts, she couldn’t shake the anxiety that these thoughts were a sign that she might one day snap and hurt them. With support and the right tools, she began to see that the thoughts were just that—thoughts—and she didn’t need to engage with them. Over time, through ERP and Letting Go, she was able to live more peacefully with the thoughts without letting them control her life.

Common Thoughts People with Harm OCD Experience:“What if I hurt my child? What if I can’t control it?”“I keep imagining hurting someone, does that mean I want to?”“I feel like I might snap and hurt someone, even though I don’t want to.”“What if I’m secretly dangerous to those I love?”“I keep thinking violent thoughts—what if they become reality?”Common Compulsions in Harm OCD

People with Harm OCD often perform compulsions to reduce the anxiety caused by the intrusive thoughts. These compulsions might provide temporary relief but ultimately reinforce the cycle. Here are a few common compulsions associated with Harm OCD:

Checking behaviors: Checking your actions or thoughts repeatedly to ensure that you haven’t caused harm.Avoidance: Avoiding situations where you might be near sharp objects or where you fear you could act on the thoughts.Seeking reassurance: Asking family members or friends whether you could ever hurt someone, or whether your fears are rational.Mental rituals: Engaging in mental checking to ensure that you haven’t thought about harming someone or that you’re not capable of it.The Importance of Exposure and Response Prevention (ERP)

As with other types of OCD, ERP is the key to recovery from Harm OCD. By gradually exposing yourself to situations that trigger these thoughts and resisting the urge to perform compulsions, your brain learns that the feared outcome is not likely to occur. This approach has helped countless clients in my OCD Coaching Program regain control over their lives and stop living in constant fear of these intrusive thoughts.

Letting Go: The Missing Piece

Another critical component of healing is the Letting Go technique, which allows you to release the power that these thoughts have over you. Instead of trying to control the thoughts, you allow them to come and go without engaging with them. The more you practice this, the less power the thoughts have, and the more peace you’ll experience.

This is why our OCD coaching program has a 97% success rate. We guide our clients through the process of facing their fears, resisting compulsions, and using the Letting Go technique to reclaim their lives from OCD. This holistic approach—combining ERP with acceptance and letting go—creates a solid foundation for long-term recovery.

You’re Not Alone

If you’re struggling with Harm OCD, please know that these thoughts do not define you. With the right tools, you can break free from the cycle of fear and anxiety. If you’re ready to take the next step, I invite you to apply for my OCD coaching program, where we will work together to help you regain control and live your life free from OCD.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services

If you’re reading this, you may be familiar with the overwhelming anxiety that comes with Scrupulosity OCD—this persistent fear that you’re doing something wrong in a religious or moral context, no matter how hard you try to do things “right.” It’s like having a constant internal alarm that goes off every time you feel like you’ve crossed a line, and the pressure to perform perfectly spiritually becomes suffocating.

I know this experience all too well. Scrupulosity OCD can make you feel like you’re always failing or falling short. You might find yourself obsessing over your actions, thoughts, or even what you’ve said, worrying that you’ve sinned or that you’re not living in alignment with your faith. These thoughts can become so intrusive that they dominate your mind, and trying to seek reassurance, perform rituals, or ask for guidance from spiritual leaders only provides temporary relief—if any at all. But I want to share with you that there is hope.

What Is Scrupulosity OCD?

Scrupulosity OCD is a specific type of OCD where the individual experiences obsessive doubts and fears about their moral or religious beliefs. It’s not about the beliefs themselves—it’s about the fear of being “wrong” or doing something sinful. These fears might feel like they stem from your core, but they are just symptoms of OCD, not a reflection of who you are or your actual beliefs.

I’ve had clients in my OCD Coaching Program who’ve struggled with this very thing. One woman, for example, would repeatedly ask for reassurance from her religious community that she wasn’t sinning. No matter how much guidance she received, the doubt would keep creeping in. If she forgot to pray at a certain time, or if she thought a “wrong” thought, the fear would escalate, making her question everything she’d ever believed. It wasn’t until she started working with me and using the tools of Exposure and Response Prevention (ERP) and the Letting Go technique that she started to feel a sense of peace and relief.

Common Thoughts People with Scrupulosity OCD Experience:“Did I say something that offended God?”“What if I’m not praying the right way or in the right spirit?”“I didn’t help someone when I had the chance—does that mean I’m a bad person?”“What if I think something sinful or immoral? Does that make me a bad person?”“Did I do something wrong that I don’t remember, or is there a sin I’m forgetting?”Compulsions and Rituals in Scrupulosity OCD

Along with these intrusive thoughts, people with Scrupulosity OCD often engage in compulsions to ease their anxiety or avoid doing something they feel might be sinful. These compulsions may feel like they’re protecting your spiritual integrity, but in reality, they just reinforce the cycle of OCD. Here are a few common compulsions:

Reassurance Seeking: Frequently asking clergy members, spiritual guides, or others if you’ve sinned or if your behavior is morally acceptable.Excessive Prayer or Rituals: Repeating prayers, rituals, or spiritual practices excessively to ensure that everything is “perfectly” aligned with your beliefs and to prevent any potential sin.Mental Checking: Overanalyzing past actions, words, or thoughts to check if you’ve done something wrong, or rethinking conversations to ensure you didn’t say anything offensive.Avoiding Certain Thoughts or Situations: Trying to avoid certain topics, people, or situations that may trigger the fear of sinning or being morally wrong.The Key to Breaking Free: Letting Go

The secret to overcoming Scrupulosity OCD, and really any subtype of OCD, is learning to let go. In my own journey, and through working with my coaching clients, I’ve learned that the more we fight against the intrusive thoughts or try to push them away, the stronger they get. The key is to accept that the thoughts exist, without needing to react to them or give them meaning.

Letting go doesn’t mean that you have to believe the thoughts. It simply means you stop engaging with them. When my client learned to stop compulsively checking her actions and stop seeking reassurance, she began to experience real relief. By practicing letting go, we stop feeding the OCD’s demands for certainty, which helps reduce the power of those thoughts over time. The more we let go of the need for certainty, the more peace and calm we start to feel.

This is why our OCD coaching program has a 97% success rate. We guide our clients through the process of facing their fears, resisting compulsions, and using the Letting Go technique to reclaim their lives from OCD. This holistic approach—combining ERP with acceptance and letting go—creates a solid foundation for long-term recovery.

If you’re struggling with Scrupulosity OCD or any other subtype of OCD, I invite you to apply for my hands-on OCD coaching program. This program is designed to provide the support and guidance you need to stop battling OCD and start living a life free from fear, guilt, and doubt.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services

If you’re dealing with Pedophilia OCD, also known as POCD, you know how terrifying it is to experience intrusive thoughts that you would never act on, yet they seem to challenge your very identity. These thoughts can come out of nowhere and make you question everything, including your morals, your behavior, and even your character. It can feel isolating, shameful, and confusing, and sometimes, it might make you feel like you’re losing control.

What is Pedophilia OCD?

Pedophilia OCD is a form of OCD where a person experiences intrusive thoughts, typically about harming or being attracted to children. These thoughts are not desires, they’re deeply disturbing fears, and they create intense anxiety, guilt, and shame. You might constantly ask yourself, “What if these thoughts are true? What if I’m actually capable of these actions?” But I want you to hear this loud and clear—these thoughts do not reflect your true desires or identity. They are symptoms of OCD, and they can be treated.

A client of mine in our OCD Coaching Program struggled with these thoughts for years. He would experience intrusive images or scenarios about children, and the guilt and panic would overwhelm him. Even though he knew logically that these thoughts didn’t reflect who he was, the distress was unbearable. He kept trying to “figure it out” or “prove” to himself that he didn’t want to act on the thoughts, but that only led to deeper anxiety and more compulsive behaviors. When he started ERP and used the Letting Go technique, he learned how to accept the thoughts without giving them any power, and over time, his anxiety decreased, and he began to feel more at peace with himself.

Common Thoughts People with Pedophilia OCD Experience:“What if I have the urge to hurt a child?”“I’m worried that these thoughts are a sign that something is wrong with me.”“What if I act on these thoughts, even though I don’t want to?”“Am I a danger to children? I feel like I can’t trust myself.”“I keep thinking about kids in inappropriate ways, does that make me a bad person?”Common Compulsions in Pedophilia OCD

Pedophilia OCD often leads to compulsions, or behaviors we engage in to try to alleviate the anxiety caused by these thoughts. These compulsions might bring temporary relief, but they only feed the OCD cycle in the long term. Here are a few common compulsions associated with POCD:

Checking or Scanning: Continuously checking your own thoughts or feelings to ensure you’re not experiencing any desire to harm or be attracted to children.Avoidance: Avoiding certain situations, places, or people (such as children) because you’re afraid that being around them will trigger the thoughts or lead to unwanted urges.Seeking Reassurance: Asking others, often family or therapists, whether these thoughts mean anything, or asking if it’s possible to be a danger to others.Mental Rituals: Engaging in mental checking or reviewing of your past to ensure that you’ve never acted inappropriately or thought anything harmful.The Importance of Exposure and Response Prevention (ERP)

ERP is the foundation of recovery from POCD. In my coaching program, we focus on exposing ourselves to the feared thoughts and situations, and then not engaging in the compulsions that OCD demands. Instead of trying to suppress or fight the thoughts, you accept them as they are—unwanted and anxiety-provoking—and let them be. This process allows the brain to learn that the thoughts don’t have the power you once thought they had, and over time, the anxiety decreases.

How Letting Go Helps

The Letting Go technique is a powerful addition to ERP because it helps you stop attaching meaning to the thoughts. When you don’t respond to the thoughts or try to solve them, they lose their power. Over time, you learn to accept that the thoughts are simply thoughts, and that you can live a full and meaningful life despite them. This approach has been transformative for many of my clients in our OCD Coaching Program, leading to significant progress and peace.

If You’re Ready to Reclaim Your Life from POCD

If you’re struggling with Pedophilia OCD, please remember that you are not your thoughts. These thoughts are not a reflection of your character or desires—they are the product of OCD, and they can be overcome. If you’re ready to take the next step in your recovery journey, I invite you to apply for my OCD coaching program. We will work side by side to break the cycle and help you find the peace you deserve.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services

Living with Self-Harm OCD can be an incredibly painful experience, both physically and emotionally. It’s one of the most misunderstood subtypes of OCD because the thoughts that accompany it can make you feel like you’re losing control of yourself. If you’ve been living with these thoughts about harming yourself, I want to acknowledge how hard that can be. It feels like a constant battle between fear and anxiety, with the overwhelming sensation that if you don’t act on the thoughts, something terrible will happen.

What I want to share with you is that Self-Harm OCD is not about actually wanting to harm yourself—it’s about the fear of doing so. The thoughts are distressing, and they trigger a profound sense of shame, guilt, and confusion. But these thoughts don’t define you, and they are not who you are. There is a way to break free from this cycle, and I want to guide you through understanding the underlying mechanisms and the tools you can use to reclaim your peace.

What Is Self-Harm OCD?

Self-Harm OCD (SHOCD) is characterized by thoughts that involve the fear of self-harm. These thoughts feel like a direct threat to your integrity or your mental state, leading to a deep sense of anxiety and helplessness. Many people with this subtype fear that they will lose control, act on the thoughts, or be trapped in an endless cycle of harm. These thoughts can appear without warning, making daily life feel uncertain and unsafe.

I had a client in our OCD Coaching Program who struggled with these very fears. He’s a male client, and he often experienced terrifying thoughts that he might hurt himself—though, in reality, he didn’t want to. He would experience these thoughts and immediately feel an overwhelming urge to check his emotions, his environment, and even his body to make sure he wasn’t about to act on them. The fear of these thoughts being true led him to constantly seek reassurance, perform rituals, and avoid any situation where he might be alone and could potentially hurt himself.

Examples of Thoughts People with Self-Harm OCD Experience:“What if I lose control and hurt myself in the future?”“What if I accidentally do something to harm myself, even though I don’t want to?”“I feel like I might act on these thoughts—what if I’m dangerous to myself?”“If I don’t check or reassure myself, I might hurt myself.”“What if these thoughts are a sign that I really want to harm myself?”Common Compulsions with Self-Harm OCD

Self-Harm OCD is often accompanied by various compulsive behaviors that reinforce the cycle of fear. These compulsions provide short-term relief but ultimately keep the thoughts and anxiety in place. Here are some common compulsions associated with SHOCD:

Mental Checking: Constantly checking in with yourself to see if you are still “safe” or in control, sometimes leading to mentally scanning your emotions or thoughts for signs that you might be at risk.Avoidance: Avoiding situations where you might be alone with objects that you associate with harming yourself, like avoiding sharp objects, or even avoiding being around certain people who might trigger your fears.Seeking Reassurance: Asking others for constant reassurance that you would never harm yourself or that the thoughts are just that—thoughts—and not actions you would take.Ritualistic Actions: Performing actions, like repeatedly checking your body or your surroundings, to make sure you’re not in a place where harm could occur. You might also engage in rituals to “prevent” the thoughts from becoming reality.The Cycle of Doubt and Anxiety

The cycle of doubt and anxiety with SHOCD is grueling. When my client in our coaching program experienced these fears, he felt that by checking or avoiding certain triggers, he could “control” the possibility of self-harm. However, this only reinforced the cycle, keeping the anxiety present. The more he checked, reassured himself, or avoided, the more the fears and thoughts came back stronger, leading to more compulsions.

What my client learned—and what I want to share with you—is that trying to solve the doubt or find the answer is exactly what feeds the OCD. The more you try to confirm whether the fear is real or not, the deeper the cycle becomes. The key is not in finding the answer, but in learning how to accept the uncertainty that comes with these thoughts and sitting with the discomfort without acting on them.

The Importance of Exposure and Response Prevention (ERP)

Exposure and Response Prevention (ERP) is the gold standard for treating OCD, including Self-Harm OCD. In my coaching program, we conducted ERP to expose my client to the very thoughts he feared and allowed him to sit with them without performing any compulsive behaviors. For example, when he experienced thoughts about self-harm, we didn’t try to avoid them or reassure him. Instead, we focused on allowing the thoughts to be present without engaging in mental checking or avoidance. Over time, this reduced the power these thoughts had over him, and he began to regain control.

Learning to Let Go

In addition to ERP, another technique that helped my client tremendously was Letting Go. Letting go is about allowing the thoughts to come and go without engaging with them or giving them any meaning. It’s not about forcing the thoughts away or suppressing them. Rather, it’s about accepting that they are there and giving yourself permission to let them exist without fear. By practicing letting go, my client was able to break the cycle of fear and not feel compelled to react to the intrusive thoughts.

You’re Not Alone

If you are struggling with Self-Harm OCD, it’s important to remember that these thoughts are just that—thoughts, not actions. You are not defined by them. You can learn to live with uncertainty and regain control over your life. The intrusive thoughts you’re experiencing are a symptom of OCD, not a reflection of who you are.

Recovery takes time and effort, but it is absolutely possible. If you’re ready to take the next step in breaking free from Self-Harm OCD, I invite you to apply for our hands-on OCD coaching program. This program offers personalized support to help you overcome the compulsions and fears that are keeping you stuck, and empowers you to live a life filled with peace and clarity.

Click here to apply now and start your journey to freedom from OCD.

Take care,

Zach W.

Founder, OCD Coaching Services

If you’re struggling with Relationship OCD (ROCD), I want to start by acknowledging how tough this experience can be. The constant questioning of whether you’re truly in love, whether you’re with the right person, or if your partner is “the one” can be mentally and emotionally exhausting. If you’ve ever felt overwhelmed by these doubts, you’re not alone. I’ve been there, and I know firsthand how these thoughts can spiral and take over your life.

What Is Relationship OCD?

Relationship OCD is a type of OCD that creates persistent, intrusive thoughts about your relationship, making you question everything from your feelings of love to your partner’s qualities. It can feel like you’re stuck in a loop, where you doubt your emotions, your connection, or the validity of your relationship, even if deep down, you know your feelings are genuine.

When I was in the depths of ROCD, I often found myself obsessing over whether I was truly in love with my partner. I would replay conversations, revisit past experiences, and ask myself over and over, “Am I really happy here? Or am I just staying because it’s easier?” The doubts were suffocating, and it felt like they were making it impossible to simply enjoy my relationship.

Examples of Thoughts People with ROCD Experience:“Am I really in love with my partner, or am I just telling myself I am?”“What if I’m settling for this relationship, and I’m not truly happy?”“Do I want to be with my partner, or is it just fear of being alone?”“I feel distant from my partner—does this mean I don’t love them?”“What if someone else could make me happier?”Common Compulsions with Relationship OCD

Along with the constant intrusive thoughts, many people with ROCD also engage in compulsions to try and ease their anxiety. These compulsions might give temporary relief but ultimately feed the OCD cycle. Here are three common compulsions people with ROCD experience:

Seeking Reassurance: Constantly asking your partner or others whether you love them or if the relationship is “right.” This might include asking your partner if they’re truly happy or if they think you’re the right one for them.Overanalyzing Past Interactions: Replaying conversations, moments, or events to “figure out” how you really feel, looking for “proof” that your love is real or not.Comparing Your Relationship to Others: Constantly comparing your relationship to other relationships, wondering if your connection is strong enough or questioning if you’re experiencing what others are.The Cycle of Doubt and Anxiety

If you have ROCD, you’ve likely spent a lot of time analyzing your relationship, desperately searching for answers, hoping to find some form of certainty that will bring peace. But the truth is, the more you try to find definitive answers, the more you get caught in the obsessive cycle. I remember constantly questioning my feelings, seeking reassurance, and searching for “proof” that my love was real. But the more I sought reassurance, the more the doubts came flooding back.

What I didn’t realize at the time was that trying to solve the doubts is exactly what feeds them. The more you try to figure it all out, the deeper you get stuck in the cycle of anxiety. The key isn’t in finding the right answer—because OCD will never allow that—it’s in learning to live with the uncertainty and accepting that the doubts are just part of the process.

The Importance of Exposure and Response Prevention (ERP)

One of the most crucial tools I used in my recovery journey was Exposure and Response Prevention (ERP). ERP is the gold standard for treating OCD, and it is especially effective for Relationship OCD. The premise of ERP is to intentionally expose yourself to the very things that trigger your OCD (such as the doubts and questions about your relationship) and then resist the compulsion to seek reassurance, analyze, or fix the problem.

With ERP, I practiced confronting my doubts head-on and allowing the anxiety to be present without giving in to the urge to find the answer. It was incredibly difficult at first, but over time, I noticed a shift. The more I practiced sitting with the discomfort and uncertainty, the less power my thoughts had over me. ERP helped me realize that I didn’t need to have everything figured out. It gave me the strength to live with the uncertainty and to stop letting it control my decisions.

Learning to Let Go

Another important tool that I learned in my recovery was the Letting Go technique. Letting go doesn’t mean pushing the doubts away or pretending they aren’t there—it means allowing them to be present without engaging with them. This technique allowed me to stop feeding the doubts and gave me the freedom to live my life without obsessing over every uncertainty. By practicing letting go, I could accept that the doubts existed, but I didn’t need to act on them or make them mean anything.

Letting go became one of the most empowering practices I used in my journey. Over time, it helped me detach from the OCD cycle and gave me back my peace and clarity.

You’re Not Alone

If you’re living with ROCD, please know that these doubts don’t define you or your relationship. The intrusive thoughts and fears are just that—thoughts and fears, not facts. You can learn to live with the uncertainty without letting it dictate your relationship or your happiness.

Recovery takes time, but it is absolutely possible. If you’re ready to take the next step and break free from ROCD, I invite you to apply for our hands-on OCD coaching program. This program offers personalized support to help you overcome the doubts and gain the peace you deserve in your relationship.

Click here to apply now and begin your journey to a life free from ROCD.

Take care,
Zach W.

Founder, OCD Coaching Services

If you’re reading this and you’re struggling with Sexual Orientation OCD (SO-OCD), I want you to know one thing: you’re not alone. I’ve been where you are, and I know how confusing, isolating, and overwhelming this experience can be. The constant doubts, the intrusive thoughts, the feeling like you’re losing control—it’s exhausting. And the worst part is that OCD doesn’t just stop at the surface level of thoughts; it digs deeper, pulling you into a cycle of guilt, shame, and anxiety that can seem never-ending.

What Is Sexual Orientation OCD?

Sexual Orientation OCD is a type of OCD where your mind relentlessly questions your sexual orientation. You may start doubting whether you are actually gay, bisexual, or straight—even if you’ve identified as one for your entire life. You might even start questioning your past relationships, wondering if you were “faking it” or if you were just “in denial.” These intrusive thoughts aren’t just thoughts—they come with intense anxiety and fear, often making you believe that unless you can find the “right” answer, you’ll never have peace of mind.

In my own experience, SO-OCD led me to question everything about myself. I’d constantly ask myself, “Am I really straight? Or am I just hiding something from myself?” Even the smallest interaction with someone of the same sex would send me spiraling into doubt. The thoughts felt so real, and the fear of them being true was almost unbearable. But here’s the thing: these doubts didn’t reflect who I truly was. They were just symptoms of OCD.

Examples of Thoughts People with SO-OCD Experience:“What if I’m just in denial about being gay and don’t even realize it?”“Am I really straight, or is this just something I’ve convinced myself of?”“What if I’m secretly attracted to the same sex, and I’m just lying to myself?”“I had a thought about a person of the same sex; does that mean I’m not straight?”“I feel confused about my feelings—does that mean I’m hiding something deep down?”Common Compulsions with Sexual Orientation OCD

Along with intrusive thoughts, people with SO-OCD often engage in compulsive behaviors to relieve the anxiety caused by the doubt and fear. These compulsions may feel like a way to alleviate the distress, but they actually serve to reinforce the OCD cycle. Here are some common compulsions:

Seeking Reassurance: Constantly asking others (or even yourself) if you are straight, if your feelings are “real,” or if you’re in the “right” relationship. This can involve repeatedly discussing your sexual orientation with friends, family, or even strangers, hoping for validation.Mental Checking: Replaying past experiences, such as moments of attraction, to analyze whether you’ve ever been attracted to someone of the same sex. You may even try to recall every interaction to find “evidence” that confirms or denies your sexuality.Avoidance: Avoiding situations or people that trigger doubt about your sexuality. For example, you might avoid spending time with someone of the same sex, or even limit exposure to media that could cause you to question your orientation.Intrusive Thought Suppression: Trying to push away or “force out” thoughts that challenge your sexuality. The more you try to suppress the thoughts, the more they tend to come back stronger, reinforcing the cycle.The Cycle of Doubt and Anxiety

If you’re living with SO-OCD, you’ve likely spent countless hours trying to figure out whether your doubts are real or just a product of your OCD. And I get it—you feel like you need that 100% definitive answer to make the anxiety stop. The thing is, the more you try to figure it out, the more the cycle deepens. This is where I got stuck for so long. I spent years trying to find a “cure” for the doubt, constantly seeking reassurance from others or even myself, hoping that one day the thoughts would just go away.

But here’s the hard truth: trying to solve the problem only makes it worse. The more I tried to confirm or deny my feelings, the more I got trapped in the OCD loop. It’s the nature of OCD—it thrives on uncertainty and doubt, and the more energy you give it, the more it feeds off that.

Learning to Let Go

One of the most important things I learned in my recovery from SO-OCD was the concept of letting go. This doesn’t mean that you push away the thoughts or ignore the feelings. In fact, trying to avoid or resist them is exactly what keeps them coming back. Letting go means accepting that the uncertainty is okay. It means living with the possibility that you might have the thoughts or doubts, but choosing not to engage with them or give them meaning. It’s allowing yourself to sit with the discomfort and learning that you can be okay, even with those intrusive thoughts.

This might be the hardest part of recovery, but it’s also the most freeing. By not needing to know the “right” answer, I was able to stop feeding the OCD. And, over time, those thoughts lost their power over me.

You’re Not Alone

If you’re struggling with SO-OCD, please know this: your thoughts do not define you. The intrusive thoughts, doubts, and fears you experience are a product of OCD, not a reflection of your true identity. You can learn to live with these thoughts without letting them control your life. And it’s absolutely possible to find peace and reclaim control.

Recovery takes time, patience, and a lot of self-compassion. But it is possible. If you need help, don’t hesitate to reach out for support—whether through a therapist or a community of people who get it. You don’t have to face this alone.

If you’re ready to break free from SO-OCD and reclaim your life, apply for our hands-on OCD coaching program. This program offers personalized support to help you regain your peace and freedom.

Click here to apply now and begin your journey to a life free from SO-OCD.

Take care,
Zach W.

Founder, OCD Coaching Services

If you’re struggling with Health OCD, I want you to know you are not alone. Millions of people across the globe experience health-related obsessive thoughts, and it’s completely normal to feel overwhelmed by these fears. The intrusive thoughts that make you believe something is terribly wrong with your body, even though there’s no real evidence to support it, can be paralyzing. I know what it’s like to feel overwhelmed by the constant worry and to wonder if this fear is going to take over your life.

What Is Health OCD?

Health OCD is a type of OCD where you obsessively worry about your physical health. This could involve fears of having a serious illness like cancer, heart disease, or a chronic condition, despite clear medical reassurance. These intrusive thoughts and worries often feel incredibly real and can lead to constant checking, researching, or seeking medical attention.

In the case of one of my coaching clients, she was fixated on different sensations in her body and believed that each sensation was a sign of some life-threatening disease. For example, she felt a pain in her stomach and immediately assumed it was a symptom of a severe digestive issue or something more serious. The more she focused on this pain, the more her anxiety grew, and the more she felt trapped in the cycle of fear. Despite multiple doctor visits and reassurances from medical professionals, she couldn’t stop the intrusive thoughts. It felt like her body was betraying her.

Examples of Thoughts People with Health OCD Experience:“What if this headache is a sign of a brain tumor?”“I’m feeling a tightness in my chest—what if it’s a heart attack?”“I have this pain in my side, and it could be a serious disease, like cancer.”“What if the tiredness I’m feeling is more than just exhaustion, and it’s something life-threatening?”“That strange feeling in my stomach could mean I have a digestive disorder, or even worse, something fatal.”Common Compulsions with Health OCD

Just like other forms of OCD, Health OCD often comes with compulsions—actions you take to try and alleviate the anxiety caused by the obsessive thoughts. These compulsions may give you temporary relief but ultimately feed the OCD cycle. Here are some common compulsions:

Checking your body: Constantly feeling or checking certain areas of your body, like taking your temperature, checking for lumps, or feeling for signs of illness.Seeking reassurance: Asking doctors, family members, or friends repeatedly whether your symptoms are normal, or visiting multiple healthcare professionals to get a second, third, or fourth opinion.Researching symptoms online: Spending hours searching for information about your symptoms and potential diagnoses, trying to find an answer that reassures you, only to spiral further into uncertainty.Avoiding situations: Avoiding activities that might trigger fear about your health, such as avoiding exercise because you worry it might cause a heart attack, or not going out in public because you’re concerned about exposure to germs or viruses.The Cycle of Doubt and Anxiety

Living with Health OCD is exhausting because it creates a cycle of doubt that’s hard to break. For example, in my client’s case, when she would feel a pain in her stomach, her mind would immediately connect that sensation to a serious condition. The more she focused on these feelings, the more her anxiety grew, and she would become fixated on the possibility of a severe illness. The fear made her engage in compulsions like checking, researching, and seeking reassurance, which only temporarily alleviated her anxiety, and then the cycle started all over again.

What I learned in my own experience is that trying to “solve” the doubts or find answers is exactly what feeds the OCD. The more you try to confirm or deny the fear, the deeper you get stuck in the cycle. The key is not to find the answer, but to learn how to tolerate uncertainty and live with the discomfort of not knowing.

The Importance of Exposure and Response Prevention (ERP)

The most important tool in breaking free from Health OCD is Exposure and Response Prevention (ERP). ERP is a proven technique in which you deliberately expose yourself to the feared sensation (e.g., the pain in your stomach) and then resist the compulsion to check or reassure yourself. By repeatedly facing the fear and resisting the compulsion to seek reassurance, your brain learns that the feared outcome is unlikely and that you can live with the discomfort without acting on it.

In my client’s case, we worked together using ERP to face her fears directly. When she felt a sensation in her body, we would expose her to that sensation, but instead of checking, researching, or seeking reassurance, she would simply observe the sensation and allow the anxiety to be there without engaging with it. Over time, this allowed her to see that the fears were exaggerated, and the anxiety gradually decreased.

Learning to Let Go

In addition to ERP, another important tool in my recovery journey and for many of my clients is the Letting Go technique. This involves allowing the thoughts and feelings of fear to be present without trying to control or suppress them. It’s about accepting that the discomfort of not knowing is part of the process and living your life in spite of it. With Letting Go, you stop giving power to the thoughts by not responding to them. Instead, you allow them to float by, just like any other thought, without attaching meaning to them.

You’re Not Alone

If you’re struggling with Health OCD, please know that these thoughts and fears do not define you. The intrusive thoughts, doubts, and compulsions are products of OCD, not a reflection of your health. You can learn to live with uncertainty, tolerate the discomfort, and reclaim control over your life.

Recovery takes time, patience, and a lot of self-compassion. If you’re ready to take the next step in your recovery and break free from Health OCD, I invite you to apply for our hands-on OCD coaching program. This program offers personalized support to help you overcome the compulsions and fears that are keeping you stuck and empowers you to live a life filled with peace and clarity.

Click here to apply now and start your journey to a life free from Health OCD.

Take care,
Zach W.

Founder, OCD Coaching Services