Two Approaches, One Goal: How ERP and I-CBT Help Conquer OCD

If you’re living with OCD, you know how exhausting it can be. The intrusive thoughts feel endless, and the compulsions offer only temporary relief. It might feel like OCD has taken over your life. But here’s the truth: you don’t have to stay stuck. With the right tools and support, you can break free and start living well with OCD.

At OCD Wellness, we use two evidence-based, gold-standard therapies for OCD—Exposure and Response Prevention (ERP) and Inference-Based CBT (I-CBT). Both of these approaches work to give you the skills you need to manage OCD symptoms and reclaim your life.

Exposure and Response Prevention (ERP) is a beahavioural therapy that helps you face your fears and resist the urge to perform compulsions. Here’s how it works:

• You gradually expose yourself to situations or thoughts that trigger anxiety.
• With practice, you learn to sit with that anxiety without giving in to compulsions—like excessive handwashing, checking, or reassurance-seeking.
• Over time, your brain learns that those feared outcomes aren’t as threatening as they feel, and the anxiety starts to fade.

ERP is all about building resilience by confronting fears head-on, one step at a time.

Inference-Based CBT (I-CBT) is a cognitive approach which focuses on challenging the faulty beliefs and abnormal doubts that feed OCD symptoms.

• Instead of responding to anxiety, I-CBT helps you recognize the faulty inferences—the “what if” thoughts—that drive intrusive doubts.
• For example, if OCD makes you think, “What if I left the stove on?” I-CBT helps you trust the evidence in front of you and reduce the need for compulsive checking.

With I-CBT, you learn that not every thought requires your attention—some are just noise that your brain can let go of.

To learn more about I-CBT check out  here

At OCD Wellness, we offer both therapy approaches because everyone’s experience with OCD is unique. We work with you to create a personalized plan that fits your needs, helping you feel empowered and empowered in your recovery.

OCD recovery isn’t about being perfect—it’s about making progress, one small win at a time. Whether you’ve resisted a compulsion for the first time or challenged an intrusive thought, every step forward matters. At OCD Wellness, we celebrate progress, no matter how small, because that’s what builds the foundation for long-term change.

If you’re tired of OCD running your life, we’re here to help. With the right tools, compassionate care, and specialized support, you can start living well with OCD. Let’s explore what ERP or I-CBT can do for you.  Book a free 15-minute consultation  to take the first step toward living well with OCD.

Call us now to schedule a free 15-minute consultation call!

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