One restless night is frustrating. Weeks or months of sleepless nights can change how you think, feel, and function. If you’re lying awake staring at the ceiling, watching the clock tick closer to morning, you’re not alone. 

When sleep stops coming easily, insomnia treatment may be worth considering.

Common Signs of Insomnia

• Trouble falling asleep, even when you’re exhausted
  
• Waking up frequently during the night
  
• Waking up too early and not being able to fall back asleep
  
• Feeling unrefreshed in the morning
  
• Daytime fatigue, irritability, or difficulty concentrating

It May Be Time to Explore Insomnia Treatment if Sleep Problems:

• Occur at least 3 nights a week and lasts longer than a few weeks
  
• Begin affecting work performance, relationships, or mood
  
• Lead to anxiety about sleep itself and sleep anxiety is getting worse
  
• You’re exhausted but wired at night
  
• Poor sleep is worsening anxiety, depression, or stress
  
• You rely on naps, caffeine, or sleep aids to get through the day
  
  

Most people notice they dread bedtime after experiencing these sleep problems. The bed becomes a place of frustration instead of rest. The brain learns to associate the bed with alertness instead of calm. This is where professional insomnia treatment becomes especially helpful. Therapy focuses on retraining both the mind and the body to sleep again.

Therapy Explores the Root Problem 

Sleep medications can offer short-term relief, but they don’t address why sleep stopped working in the first place.

Therapy for insomnia helps you:

• Reduce racing thoughts at night
  
• Change behaviors that quietly sabotage sleep
  
• Reset your sleep-wake rhythm
  
• Build confidence in your ability to sleep again
  

CBT-I: The Gold Standard for Insomnia Treatment

One of the most effective approaches is CBT-I (Cognitive Behavioral Therapy for Insomnia). It is the first-line insomnia treatment by sleep experts. 

CBT-I focuses on:

• Sleep habits and routines
  
• Thought patterns that fuel nighttime anxiety
  
• Gentle sleep scheduling to restore natural rhythms
  
• Techniques that calm the nervous system

Sleep can intensify and influence mental health conditions like depression, OCD symptoms, and emotional regulation. These conditions can make it harder to sleep. That’s why effective insomnia treatment often considers both sleep and mental health together.

Insomnia Treatment at AMA Behavioral Therapy

At AMA Behavioral Therapy, we approach insomnia with compassion and evidence-based care. Our clinicians understand how exhausting it feels to lie awake night after night, wondering why sleep won’t come.

We offer insomnia treatment grounded in CBT-I principles, tailored to each person’s unique sleep patterns, stressors, and goals. Schedule a CBT-I Assessment to see if Insomnia Therapy is for you. 

You deserve rest and the tools to get there. 

Body-Focused Repetitive Behaviors (BFRB) affect millions of people across all age groups. When left unaddressed, they can impact emotional well-being, confidence, and daily functioning. Education and evidence-based care can make a meaningful difference.

At AMA Behavioral Therapy, we believe education reduces shame and opens the door to real, practical help. So let’s break this down into what BFRB is, the common types such as trichotillomania and dermatillomania, and the options for treatment. 

What Does BFRB Mean?

BFRB stands for Body-Focused Repetitive Behavior(s). These are repetitive actions directed at the body that can cause physical damage and emotional distress.

Common examples include:

• Hair pulling (trichotillomania)
  
• Skin picking (dermatillomania), (also called excoriation disorder)
  
• Nail biting
  
• Cheek or lip biting
  

These behaviors are not habits or a lack of willpower. BFRB conditions are recognized as mental health disorders. People don’t choose BFRB behaviors. They experience them.

Why Do These Behaviors Happen?

BFRB often feels as though it serves a purpose.

They might:

• Regulate intense emotions like anxiety or boredom
  
• Provide a sense of relief or focus
  
• Occur automatically, outside of conscious awareness
  
• Over time, the brain begins to associate the behavior with temporary relief. That loop strengthens. And before someone realizes it, the behavior feels impossible to stop.

This explains why simply “trying harder” does not work. 

Common Types of BFRB Conditions

Trichotillomania (Hair Pulling Disorder)

Individuals with trichotillomania experience recurrent urges to pull hair from the scalp, eyebrows, eyelashes, or other areas.

Some key features include:

• Pulling may be intentional or automatic
  
• Urges often increase during stress or downtime
  
• Hair loss can lead to shame, concealment, and avoidance
  

The emotional impact can be just as significant as the physical effects.

Dermatiollomania (Skin Picking Disorder)

Dermatiollomania involves repetitive picking, scratching, or squeezing of the skin, often resulting in wounds or scarring.

This may look like:

• Picking at acne, scabs, or perceived “imperfections”
  
• Spending long periods in front of mirrors
  
• Feeling relief followed by guilt or frustration
  

Clearing up Misconceptions:

• BFRB is not self-harm
  
• BFRB can overlap with obsessive-compulsive disorder, but not always
  
• BFRB is not a bad habit
  
• BFRB is not a personal failure
  

These distinctions matter. When we mislabel BFRB behaviors, treatment can be delayed.

Living With BFRB: There Is Real Hope

BFRB conditions can feel isolating but someone in treatment can learn their patterns, gain coping skills, and feel in control again. Seek a therapist trained specifically in BFRB treatment.

Recovery doesn’t mean urges disappear forever.
It means you’re no longer ruled by them.

Ready to Take the Next Step?

You don’t have to manage BFRB on your own and you don’t have to wait until things feel “bad enough” to get support. With the right tools and guidance, change is possible.

At AMA Behavioral Therapy, we specialize in evidence-based treatment for BFRB, including trichotillomania and dermatillomania. We meet you where you are and help you build skills that actually work in real life.

Reach out today to schedule a consultation, ask questions, or learn more about our BFRB-focused therapy services. Relief starts with one conversation, and that conversation can begin now.

Obsessive–Compulsive Disorder (OCD) can be a serious condition that affects every part of daily life, from work and school to relationships and personal well-being. Many people wonder, is OCD a disability? The short answer: it can be.

OCD is recognized as a disability under the Americans with Disabilities Act (ADA) when symptoms substantially limit one or more major life activities. But understanding what that means and how it applies to treatment, work, or school can help you make informed choices about your care and rights.

What Makes OCD a Disability

According to the Americans with Disabilities Act (ADA), a disability is any mental or physical condition that “substantially limits one or more major life activities.”

For someone with OCD, this could mean:

• Spending hours a day performing rituals or compulsions
  
• Avoiding work or social situations because of intrusive thoughts
  
• Experiencing extreme distress or panic when unable to complete compulsions
  
• Difficulty concentrating, sleeping, or maintaining daily routines
  

When OCD symptoms reach this level of interference, it is considered a disability under federal law meaning individuals are entitled to reasonable accommodations at work or school.

Common Accommodations for OCD

If OCD symptoms impact your job or education, the ADA allows for accommodations such as:

• Flexible scheduling for therapy appointments
  
• Modified workloads or task prioritization
  
• Quiet or low-stimulation workspaces
  
• Permission to take breaks during distressing moments
  

You can learn more about workplace rights at the U.S. Equal Employment Opportunity Commission (EEOC) website.

The Importance of Treatment

While legal protections matter, effective treatment remains the cornerstone of managing OCD. At AMA Behavioral Therapy, our clinicians use Exposure and Response Prevention (ERP) – the gold-standard, evidence-based therapy for OCD along with Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) to help clients regain control.

For adults who need more structure and support, AMA also offers a specialized Intensive Outpatient Program (IOP) tailored specifically for OCD and anxiety.

Final Thoughts

While OCD can qualify as a disability, it does not define your potential or future. With compassionate, evidence-based care and the right accommodations, people living with OCD can lead meaningful, productive lives.

If you’re ready to take the next step, contact AMA Behavioral Therapy to learn more about your options for treatment and support.

Watching someone you care about struggle with OCD can be heartbreaking. You might want to help but you’re not sure how. The truth is, supporting someone with OCD means balancing compassion with understanding, and learning what truly helps versus what unintentionally makes things harder.

Here are six meaningful ways to support a loved one living with OCD, based on the approaches we use at AMA Behavioral Therapy.

1. Learn What OCD Really Is

OCD isn’t about being “neat” or “organized.” It’s a mental health condition characterized by obsessions (intrusive thoughts) and compulsions (rituals meant to relieve anxiety).
You can learn more from the International OCD Foundation (IOCDF) a trusted resource for education and advocacy.

When you understand the condition, you can respond with empathy rather than frustration.

2. Avoid Reassuring or Participating in Compulsions

It’s natural to want to ease your loved one’s distress by giving reassurance (“It’s fine, you already checked the door”). But reassurance can unintentionally reinforce the OCD cycle.
Instead, gently remind them of what they’ve learned in therapy that anxiety will fade naturally without repeating rituals.

3. Encourage Professional Treatment

Encourage them to seek help from a qualified therapist trained in Exposure and Response Prevention (ERP) the most effective treatment for OCD.
If they’ve already started therapy, offer support by helping with scheduling, reminders, or simply listening after sessions.

4. Respect Their Boundaries

Recovery from OCD involves discomfort, and pushing too hard can backfire. Respect their pace and encourage progress without pressure.

5. Celebrate Progress, Not Perfection

OCD recovery isn’t linear. Celebrate small victories skipping a ritual, facing a fear, or completing an exposure.
At AMA, we remind clients that progress is measured by courage, not by symptom absence.

6. Take Care of Yourself Too

Supporting someone with OCD can be emotionally demanding. Set boundaries, seek support groups, or consult with a therapist yourself.
The National Alliance on Mental Illness (NAMI) offers free family resources and education programs nationwide.

Final Thoughts

Helping someone with OCD means walking beside them not leading, not pulling back, but supporting with patience, compassion, and hope.

If your loved one is ready to take the next step, reach out to AMA Behavioral Therapy to learn how specialized, evidence-based treatment can help them find lasting relief.

The rise of virtual care has transformed mental health support. For people living with OCD or anxiety, one common question comes up: Is online anxiety treatment as effective as seeing a therapist in person?

At AMA Behavioral Therapy, we’ve seen firsthand how telehealth services can expand access while maintaining the highest standards of evidence-based care.

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The Rise of Online Anxiety Treatment

Online therapy isn’t a temporary fix it’s now a trusted, long-term option for many clients. Research shows that treatments like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Exposure and Response Prevention (ERP) can be delivered effectively through secure video sessions.

Clients receive structured, evidence-based support without losing the quality of care found in in-person sessions.

Learn more about our Telehealth Services and how we bring OCD and anxiety treatment directly to your home.

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Benefits of Telehealth for OCD and Anxiety

Accessibility – Whether you live in a major city or a rural Texas community, you can connect with an OCD therapist near you without long commutes.

Consistency – Telehealth reduces missed appointments, making it easier to stick to a treatment plan.

Comfort – Many clients feel more at ease starting therapy from home, especially when addressing sensitive topics like intrusive thoughts or compulsions. Since most compulsions occur at home, telehealth allows ERP exercises to take place in the actual environment where symptoms happen.

Evidence-Based Results – Studies confirm that online anxiety treatment is comparable in effectiveness to in-person care when delivered by trained specialists. Read more about these methods in our Counseling for Anxiety section.

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When Telehealth Works Best

Telehealth is especially effective for:

• Adults and teens with OCD or anxiety who want flexible scheduling
  
• Parents seeking ongoing therapy support for their child
  
• Clients who may feel anxious about leaving home or starting care in a clinic setting
  

Explore our Cognitive Behavioral Therapy (CBT) approach for online and in-office care.

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When In-Person Care May Be Preferable

In some cases, in-person treatment is recommended especially for higher levels of intensity such as our Intensive Outpatient Program (IOP).

At AMA, we offer both telehealth and in-person options, so you don’t have to choose between quality and convenience.

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Online anxiety treatment isn’t a compromise it’s a proven, evidence-based way to access specialized care.

With certified OCD and anxiety specialists, AMA Behavioral Therapy ensures that whether you’re at home or in our office, you’ll receive structured, ethical, and compassionate support every step of the way.

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Ready to explore whether telehealth is right for you?
Contact AMA Behavioral Therapy today to schedule a consultation with an OCD therapist.

Finding effective OCD treatment can feel overwhelming. Many people start by searching ocd therapy near me or asking for referrals, only to discover that truly specialized care is hard to find. In Texas, the need for OCD therapy is greater than ever and AMA Behavioral Therapy is working to close that gap.

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The Shortage of OCD Specialists in Texas

While anxiety disorders are among the most common mental health conditions, OCD often goes misdiagnosed or untreated. Many general therapists aren’t trained in evidence-based approaches like ERP, CBT, or ACT. This leaves individuals searching for an OCD therapist near me with limited, and sometimes ineffective, options.

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Why Specialized Training Matters

OCD is not “just anxiety.” It requires targeted methods that have been clinically proven to reduce symptoms and improve quality of life. Without specialized training, therapy can be frustrating or even counterproductive.

At AMA, every clinician is certified in ERP, CBT, and ACT, ensuring that clients receive the right treatment from the start.

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How AMA Behavioral Therapy Is Filling the Gap

1. Led by an Expert – Andrea M Alvarez is a nationally recognized leader in OCD treatment and a board member of the Texas OCD Foundation.
   
2. Evidence-Based Care – AMA uses structured, research-backed therapies, not general talk therapy.
   
3. Intensive Options – For those who need more than weekly sessions, our Intensive Outpatient Program provides deeper, focused support.
   
4. Accessible Care – With both in-person and telehealth services, you don’t have to settle for “good enough” when you need OCD therapy near me.
   

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Why This Matters for Texas Families

When people can’t find the right care, progress becomes harder to reach. AMA Behavioral Therapy provides specialized programs that give individuals and families across Texas access to ethical, effective treatment led by experts.

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San Antonio, needs more OCD specialists but you don’t have to wait to find the care you deserve. AMA Behavioral Therapy is here to provide expert, evidence-based treatment for OCD and anxiety, delivered with compassion and integrity.

Call to Action: If you’ve been searching for an OCD therapist near me, schedule a consultation today. Real relief starts with specialized care.

Talk therapy is one of the most common and effective ways people begin their mental health journey. It provides a safe, structured space to share experiences, process emotions, and gain new perspectives on life’s challenges. For many, talk therapy alone can bring relief and lasting change.

But sometimes, talking is only part of the solution. Some conditions require more than insight and conversation to achieve meaningful progress.

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When Talk Therapy May Not Be Enough

While talk therapy builds awareness and emotional connection, it may not always give people the tools they need to manage severe or persistent symptoms. Examples include:

OCD and Anxiety Disorders – Talking about fears may not reduce them and may even reinforce OCD symptoms. Structured therapies like Exposure and Response Prevention (ERP) are often more effective.

Trauma and PTSD – These experiences may need targeted methods such as trauma-focused Cognitive Behavioral Therapy (CBT) or Cognitive Processing Therapy (CPT), or methods like Eye Movement Desensitization and Reprocessing (EMDR) to help the brain process safely.

Severe or Chronic Symptoms – Weekly talk therapy may not provide enough intensity when symptoms are significantly impacting daily life.

In these cases, combining or moving beyond talk therapy may be the next step.

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Options Beyond Talk Therapy

If progress feels limited, there are many evidence-based treatment options that complement or extend talk therapy:

• Cognitive Behavioral Therapy (CBT) – Adds practical skills for identifying and changing negative thought patterns.
• Exposure and Response Prevention (ERP) – A proven approach for OCD that helps individuals face fears while resisting compulsions.
• Acceptance and Commitment Therapy (ACT) – Teaches clients to accept uncertainty and change their relationship with intrusive thoughts.
• Group Therapy – Extends the benefits of talk therapy through shared experiences, accountability, and encouragement from peers.
• Intensive Outpatient Programs (IOPs) – Provide multiple therapy sessions per week, blending talk therapy with structured skill-building.
• Trauma-Focused Interventions – Specialized approaches like EMDR can help process traumatic memories beyond what talk therapy alone can accomplish.

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Signs You May Need More Than Talk Therapy

You may benefit from exploring additional support if:

• Weekly talk therapy hasn’t reduced symptoms after consistent effort.
• Mental health struggles continue to disrupt work, school, or relationships.
• Anxiety, compulsions, or trauma responses remain strong despite talking about them.
• You feel “stuck” and want more practical strategies to create change.

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Expanding the Path to Healing

Talk therapy is a powerful starting point, but it’s not always the full solution. Expanding care to include skills-based therapies, group support, or intensive programs can provide the tools needed to make real progress.

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Support at AMA Behavioral Therapy

At AMA Behavioral Therapy, we provide treatments that go beyond talk therapy, including CBT, ERP, group sessions, and Intensive Outpatient Programs (IOPs).

Our clinicians tailor care to your needs, helping you move forward with confidence.

If you’re ready to explore therapy options beyond talk therapy, contact AMA Behavioral Therapy today to take your next step toward healing.

Understanding OCD and Its Challenges

Obsessive-Compulsive Disorder (OCD) is more than habits or quirks. It involves persistent intrusive thoughts (obsessions) and repetitive behaviors (compulsions) that can take over daily life. For some, weekly therapy offers relief. But when symptoms become too disruptive, a higher level of care may be needed.

That’s where an Intensive Outpatient Program (IOP) can help.

What Is an Intensive Outpatient Program (IOP)?

An IOP provides a middle ground between weekly therapy and inpatient treatment. Clients attend therapy multiple times a week, often in extended sessions, while still living at home and managing school, work, or family responsibilities.

This structure creates space for more focused care without the need for hospitalization.

How OCD IOP Therapy Works

OCD IOPs are built around evidence-based approaches like Cognitive Behavioral Therapy (CBT), Acceptance Commitment Therapy (ACT)  and Exposure and Response Prevention (ERP). These methods help clients:

• Identify and challenge unhelpful thoughts
  
• Face fears gradually in safe, supportive settings
  
• Resist compulsions and learn healthier coping strategies
  
• Gain confidence in managing real-life challenges
  

Because therapy happens more frequently, clients often see progress faster than with once-a-week sessions.

What to Expect in an OCD IOP

A typical program may include:

• Individual therapy tailored to specific triggers and goals
  
• Group therapy for shared learning and peer support
  
• Family education to strengthen understanding at home
  
• Homework and practice to reinforce strategies between sessions

• One on One therapist and client ERP work in session

This combination of approaches makes IOPs both structured and adaptable to each person’s needs.

Who Benefits from OCD IOP Therapy?

OCD IOP therapy may be recommended for those who:

• Experience severe symptoms that interfere with daily life
  
• Haven’t seen enough progress from weekly therapy alone
  
• Need intensive treatment but not inpatient hospitalization
  
• Want consistent, structured care while staying connected to everyday routines
  

Why an IOP Can Make a Difference

The intensity and frequency of sessions give IOPs a unique advantage. They allow clients to break free from the cycle of obsessions and compulsions more actively, while still practicing new skills in their daily environments.

OCD is highly treatable, and an IOP provides an important bridge for those needing more than standard therapy.

Next Steps with AMA Behavioral Therapy

At AMA Behavioral Therapy, we understand how overwhelming OCD can feel. Our team is trained in ERP, ACT and CBT and offers personalized, evidence-based support designed to help clients move forward.

If you or a loved one is struggling with OCD and want to explore whether IOP therapy is the right fit, contact AMA Behavioral Therapy today.

Exposure and response prevention (ERP) is a form of cognitive behavioral therapy (CBT) that is widely used in the treatment of OCD. It isconsidered the first-line psychological treatment due to its very strong evidence base and effectiveness in reducing symptoms andimproving functioning in people with OCD.

ERP is a first-line treatment and is therefore recommended for most people with OCD. If you have tried other treatments for OCD thathave not worked, it is worth considering ERP. You can do ERP while taking medication or while doing most other types of therapy aslong as your ERP therapist is aware of these other treatments. 

ERP typically begins with 2–3 sessions of education about OCD and a detailed assessment of your obsessions, compulsions, andavoidance patterns. Next, you and your therapist work together to develop an exposure list or “hierarchy” of selected situations,thoughts, and other stimuli that provoke obsessional fear. 

Following these treatment planning sessions, the therapist coaches you through the process of gradually confronting the fearedsituations, objects or thoughts on the hierarchy (exposure therapy), without engaging in any compulsions or avoidance (responseprevention). Exposure practices are planned ahead of time, and might involve directly confronting an actual situation or stimulus(situational exposure) or confronting thoughts and images (imaginal exposure). You are never forced or deceived into exposure —rather, therapists coach and encourage patients to gradually take more and more challenging steps. Response prevention entailshelping you resist the urge to engage in compulsive behaviors during and after exposure. You would also be asked to completeadditional ERP practice between sessions.

During ERP, your level of anxiety is expected to increase. This is an important part of therapy because it helps you learn that (a) anxiety,unwanted thoughts, and feelings of doubt and uncertainty are not dangerous and you can manage them better than you thought, (b)this increase in distress is only temporary, and (c) the negative consequences you’re afraid of are unlikely to happen. With consistentpractice, ERP reduces the anxiety and avoidance associated with obsessions and compulsions and increases your ability to function inyour various roles. Over time, these exercises often get easier.

A typical course of ERP therapy spans anywhere from 12 to 20 sessions but can be adjusted based on individual needs. Sessionstypically last about one hour each. The format of ERP can vary, including individual therapy sessions (once per week or more), groupsessions, intensive outpatient programs, or teletherapy options. Self-help resources can also complement the therapy.

ERP is typically administered by licensed mental health professionals, such as psychologists, psychiatrists, social workers, and counselors, who have specific training and expertise in ERP. To find a qualified provider, it is best to consult professional organizations specializing in OCD (like IOCDF) or seek referrals from other professionals. It’s also important to verify the provider’s credentials and experience with ERP. 

WHY/HOW IT WORKS:

ERP works by allowing you to confront and habituate to your fears in a controlled environment, facilitated by a therapist. Habituationmeans staying in the situation long enough to see that anxiety naturally subsides even if you don’t perform rituals or fight the anxietyitself. Through repeated ERP, you also learn that your obsessions and anxiety are “false alarms,” and that your feared outcomes areunlikely and do not require compulsive rituals. Research shows that this leads to a rewiring of neural pathways in the brain. ERP alsobuilds confidence and empowerment, enabling you to learn that you can effectively manage obsessional thoughts and anxietywithout getting stuck.

SUMMARY OF THE RESEARCH SUPPORT:

Since the 1960s, hundreds of clinical trials have been conducted on the effects of ERP with thousands of adult, adolescent, andpediatric patients in countries around the world. This vast body of literature has consistently demonstrated that ERP can produce largeOCD symptom reductions, which are often maintained in the long-term. On average, patients achieve a reduction of 60% of OCDsymptoms, along with reductions in general anxiety, depression, interpersonal stress, and functional interference. Accordingly, ERP isrecognized as a first-line, evidence-based treatment for OCD . 

AGE CONSIDERATIONS

ERP has been shown to be effective in children as young as six years old, all the way through older adulthood. 

OTHER IMPORTANT CONSIDERATIONS:

Importantly, ERP is not effective for everyone. We know that several factors can impact how well people respond. The most importantfactor is putting in the hard work — you get out of ERP what you put into it. Although it can be challenging to face your fears andresist rituals, with practice, you find that doing so is very much worth the effort and the temporary discomfort. Other factors that caninterfere with treatment include severe depression, very poor insight into the senselessness of OCD symptoms, active bipolar disorderor psychosis, substance abuse, and extreme family or partner conflict or accommodation of OCD symptoms. 

WHEN TO TRY THIS TREATMENT:

ERP is a first-line treatment and is therefore recommended for most people with OCD. If you have tried other treatments for OCD thathave not worked, it is worth considering ERP. You can do ERP while taking medication or while doing most other types of therapy aslong as your ERP therapist is aware of these other treatments. 

An initial course of outpatient ERP is usually recommended first, but if that is not helpful, moving to a more intensive version, such asintensive outpatient or residential, can often be effective. 

Importantly, ERP is not for everyone. It only works if you are on board and willing to give it a try. That doesn’t mean you have to beenthusiastic about facing your fears (very few people are!), but that you’re at least open to putting in an effort. If someone else istrying to coerce or force you to do ERP against your will, you are unlikely to see positive results. That is because this treatment requireshard work and lots of consistent practice. If you have to be “forced” into treatment, it probably means that you are not at a pointwhere you’re ready to take these steps. In this case, it might help to work with a therapist to explore the pros and cons of ERP beforeyou do it. There are alternatives to ERP, as you can read about on this website.

1. Always expect the unexpected.

You can have an obsessive thought at any time or any place. Don’t be surprised when old or even new ones occur. Don‘t let it throw you. Be prepared to use your therapy tools at any time and in any place. Also, if new thoughts appear, be sure to tell your therapist so you can keep them informed.

2. Be willing to accept risk.

Risk is an integral part of life, and as such it cannot be completely gotten rid of. Remember that not recovering is the biggest risk of all.Dr. Fred Penzel’s 25 Tips for SucceedinDr. Succeedin……

8/5/25, 11:16 AM 25 Tips for Succeeding in Your OCD Treatment | IOCDF https://iocdf.org/expert-opinions/25-tips-for-ocd-treatment/ 1/7 

3. Never seek reassurance from yourself or others. 

Instead, tell yourself the worst will happen, is happening, or has already happened. Reassurance will cancel out the effects of anytherapy homework you use it on and prevent you from improving. Reassurance-seeking is a compulsion, no matter how you may tryto justify it.

4. Always try hard to agree with all obsessive thoughts

Never analyze, question, or argue with them. The questions they raise are not real questions, and there are no real answers to them.Try not to get too detailed when agreeing — simply say the thoughts are true and real.

5. Don’t waste time trying to prevent or not think your thoughts. 

This will only have the opposite effect and lead to thinking more thoughts. Studies have shown that you cannot effectively stop orpush down particular thoughts. Your motto should be, “If you want to think about them less, think about them more.”

6. Try to not be a black-and-white, all-or-nothing thinker

Don’t tell yourself that one slip up means you are now a total failure. If you slip and do a compulsion, you can always turn it aroundand do something to cancel it. The good news is that you are in this for the long haul, and you always get another chance. It is normalto make mistakes when learning new skills, especially in therapy. It happens to everyone now and then. Accept it. Even if you have abig setback, don’t let it throw you.

Remember the saying, “A lapse is not a relapse.” This means that you never really go back to square one. To do that, you would haveto forget everything you have learned up to that point, and that really isn’t possible. Also remember the sayings, “Never confuse asingle defeat with a final defeat,” (F. Scott Fitzgerald) and, as they say in AA, “You can always start your day over.”