Do you find yourself asking, “Where is there OCD therapy near me?.” If so, then you might be frustrated with the symptoms of OCD that are impacting your life. Living well with OCD is not only possible; it’s probable. The key is finding the right type of therapy for you.
OCD is an anxiety disorder that affects people of all ages. It manifests differently for each person. There are several different evidence-based OCD therapy options. Additionally, there are options for online and in-person therapy and differences in how intensive therapy might be.
In our Palo Alto, Menlo Park, and San Jose therapy offices, we have OCD therapists who can tailor their approaches to what will be most effective for you.
If you are ready to book an appointment, contact us today.
If you want more information about types of OCD therapy, then read on …
The Key: Exposure and Response Prevention (ERP)
ERP, or Exposure and Response Prevention, is the foundation of effective OCD therapy. It directly addresses the unique way OCD operates. OCD is an anxiety disorder driven by obsessions. The person with OCD engages in compulsive behaviors to relieve the anxiety these thoughts create. However, the compulsions never really resolve the obsessions. In order to do that, you must face the obsessions.
ERP emphasizes gradually facing the situations or thoughts that trigger anxiety. You learn to do this without resorting to compulsive behaviors. Ultimately this helps you to reduce reliance on these behaviors. By learning to face these situations, individuals gain confidence and resilience, reducing the intensity and control OCD has over their lives.
Why Exposures are Essential to Overcoming OCD
Perhaps you have tried therapy before and it didn’t help. Maybe that’s why you’re now searching for “OCD therapy near me,” rather than simply, “therapy near me.” You instinctively know that talk therapy isn’t going to help. You need something that’s specific to OCD.
Unlike other mental health conditions like anxiety and depression, where symptom management often involves processing thoughts or shifting cognitive patterns, OCD requires a different approach. Facing the obsession directly, rather than avoiding it or trying to neutralize it, is essential in overcoming the distress OCD causes.
Avoiding or escaping these triggers may offer temporary relief, but it reinforces the belief that the obsession must be feared. Traditional talk therapy and even standard CBT without ERP may not be effective. Exposure therapy, on the other hand, gradually teaches individuals that their feared outcomes rarely happen, and if they do, they can cope with them effectively.
How Exposures Work in ERP: A Gradual, Empowering Process
In ERP, therapists work closely with clients to design and guide controlled, step-by-step exposures that target each person’s specific obsessions. These exposures are highly individualized, taking into account the person’s age, type of OCD, and current level of comfort with facing certain fears. ERP therapists help individuals build sustainable coping skills that work in their daily lives.
For many people, the initial reaction to ERP is understandably hesitant:
- “That sounds terrifying—no thanks.”
- “I’m already exposed to what upsets me all the time, so why would I need more of it?”
These are common concerns, and they’re valid. However, ERP doesn’t mean you’ll suddenly be thrown into situations that feel overwhelming. Instead, ERP is about learning to face your fears gradually and in a way that feels safe and empowering.
Why ERP is Different from Daily Exposure
It’s easy to think that people with OCD are constantly “doing exposures” in their everyday lives simply by being around situations or thoughts that trigger their anxiety. However, the difference is in the therapeutic approach and mindset that ERP fosters.
In ERP, each exposure is carefully structured and supported by a therapist who guides the person in processing the experience. Without this structure, daily exposure to triggers often leads to avoidance or the continuation of compulsions, which reinforces OCD. ERP helps break this cycle, showing individuals how to face their fears without resorting to compulsions, reducing the power of obsessions over time.
Examples of ERP by Age and Type of OCD
Learn all about the different ways OCD manifests here.
- Children (Contamination OCD): Start by touching a “less clean” object like a school desk and delay washing hands. Progress to touching additional surfaces and waiting longer before washing.
- Children (Separation Anxiety OCD): Practice saying goodbye to a parent for a few minutes. Then gradually increase to longer periods away without reassurance.
- Teens (Harm OCD): Begin by safely handling objects like scissors in a controlled setting. Next, progress to more situations without performing safety checks.
- Teens (Scrupulosity): Practice not seeking reassurance for small actions, such as saying “no” to a friend, easing the need for validation.
- Adults (Just Right OCD): Start by placing items slightly out of alignment and resisting the urge to correct them. This may build to leaving entire rooms purposefully disorganized.
- Adults (Checking OCD): Lock a door once and walk away, gradually extending the time before checking again to build tolerance.
Other Types of OCD Therapy
ERP can be a stand alone therapy. However, it’s often most effective in combination with other evidenced-based therapies, particularly CBT.
Cognitive Behavioral Therapy (CBT)
CBT is a very powerful form of therapy. It helps individuals identify and reshape the unhelpful thought patterns that drive their obsessions and compulsions, empowering them to develop healthier responses.
CBT offers practical tools to reinterpret intrusive thoughts, using logical reasoning and mindfulness strategies to challenge beliefs that lead to compulsions. In this way, CBT helps clients approach their thoughts more flexibly, making it easier to resist compulsive behaviors.
CBT is one of the core therapies practiced by our Silicon Valley therapists. When CBT is combined with exposures, it is often one of the best therapy options for people with OCD.
Examples of CBT + ERP for OCD
A child with “Just Right” OCD feels they must organize toys perfectly. They work work with a therapist to reframe their belief that their safety or happiness depends on this exact placement (CBT). With ERP, the child is gradually exposed to leaving toys out of order. This helps them tolerate the discomfort without rearranging them, reinforcing the cognitive shift.
A teen or adult with checking compulsions works with a therapist to challenge repetitive thoughts using CBT exercises like “thinking traps.” In ERP, they are guided to lock a door once and resist checking it repeatedly. This helps with learning that anxiety can diminish without needing to check, building trust in their own actions.
Acceptance and Commitment Therapy (ACT)
ACT is a values-based therapy that empowers individuals to accept their intrusive thoughts without acting on them. Simultaneously, it encourages them to align their behaviors with personal values rather than compulsions. ACT helps clients understand that while intrusive thoughts are uncomfortable, they don’t define who they are or dictate their actions.
In ACT, clients learn to tolerate their distress and commit to actions that support their values, allowing them to live more meaningfully despite the presence of OCD symptoms. When combined with ERP, ACT is highly effective, as it helps individuals face exposures with a mindset of acceptance rather than avoidance, making ERP feel more manageable and purposeful. It helps to create lifelong changes since it is linked with core values.
Examples of ACT + ERP for OCD
- A child with contamination OCD learns through ACT that they want to participate in activities at school. With ERP, the child practices touching surfaces like desks or playground equipment and then gradually delaying handwashing. This helps them engage more freely in activities, which they value.
- A teen or adult with “Just Right” OCD uses ACT to recognize that they value creativity. With ERP, they practice leaving tasks incomplete or slightly imperfect. They learn to tolerate discomfort without adjusting items repeatedly, thus offering flexibility for creativity.
Dialectical Behavior Therapy (DBT)
DBT, originally developed for managing intense emotions, provides skills in mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. These skills can be essential for people with OCD. DBT helps individuals observe their thoughts and emotions without immediate reaction, making it easier to manage OCD symptoms without resorting to compulsive behaviors. DBT is particularly effective in combination with ERP because it offers practical skills for handling the anxiety that exposures can trigger.
Examples of DBT + ERP for OCD
- A child with separation anxiety-related OCD uses DBT’s mindfulness techniques to observe and label their thoughts and emotions about being away from a parent. In ERP, they gradually practice separating from their parent in controlled ways.
- A teen with Relationship OCD (ROCD) uses DBT’s emotional regulation skills to manage the anxiety and uncertainty that arise from intrusive thoughts about their relationship. They practice mindfulness to observe these thoughts. In ERP, they work on resisting the urge to repeatedly ask their partner for reassurance or to check for signs of commitment.
Different Levels of Support: Weekly Therapy, OCD IOP, and Residential Care
OCD management often involves adjusting the level of care based on life circumstances, stressors, or the severity of symptoms. These include:
- Weekly Therapy: For those experiencing steady symptom management, weekly therapy is often sufficient to maintain progress.
- Intensive OCD Therapy: For families who need more structured support, intensive programs offer an 8-12 week schedule with multiple sessions per week. Stressors like academic pressures or significant life transitions might lead to an increased need for support, allowing individuals to build skills while staying in their usual environment.
- Residential Care: In cases where symptoms become very intense or disruptive, residential care can provide a more controlled environment for symptom management. This option is available for those who may benefit from round-the-clock support, with the goal of returning to weekly therapy once their symptoms stabilize.
These levels of care allow individuals to increase or decrease their support as needed, ensuring that OCD remains manageable during different life stages. The ultimate aim is to build skills that help people step down from higher levels of care back to weekly therapy, where they can continue building on their progress.
Contact us today to ask us about our new Intensive OCD Therapy programs.
Our OCD Therapists Are Here to Help
When you searched for “OCD therapists near me,” perhaps you didn’t realize that there were so many options in the Silicon Valley and San Francisco Bay Areas. It can feel overwhelming. However, your therapists will work with you to find the OCD therapy that is right for you.
Each of our therapists at our San Jose, Palo Alto, and Menlo Park locations will tailor your care to match your unique needs. Our team includes skilled ERP and CBT practitioners who may also provide ACT and DBT support to give you the tools that you need to live well with OCD.