Out of OCD Podcast
This podcast is for anyone who is struggling with Obsessive Compulsive Disorder, OCD, their caregivers, and loved ones.
Out of OCD Podcast
Ep. 15 Cure OCD for Good!
In this episode of [Podcast Name], we’re diving deep into OCD recovery—what it really takes to break free from intrusive thoughts and compulsions. We’ll bust some common myths, talk about how OCD hijacks your brain, and most importantly, explore how Exposure and Response Prevention (ERP) can help you rewire your mind for lasting change.
Recovery isn’t just about managing symptoms—it’s about rewiring your brain step by step. We’ll break down the process, talk about the power of tracking progress, and remind you that setbacks don’t define you. If you’ve ever felt trapped in the OCD cycle, know this: you can get out. And in today’s episode, we’ll show you how.
Listen now to start your journey to real OCD recovery!
Free ERP Workbook with Hierarchy
Resources:
Free Workbook to Quit OCD: https://outofocd.com/free-workbook/
Out of OCD Website: https://www.outofocd.com
YouTube: https://www.youtube.com/@ToiHershman
Instagram: https://www.instagram.com/outofocd/
Facebook: https://www.facebook.com/toi.hershman
LinkedIn: https://www.linkedin.com/in/toihershman/
Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/
[SECTION 1: THE TRUTH ABOUT OCD]
HOST: Alright, first things first—let’s clear something up. You were NOT born with OCD. I know, I know, some people say it’s just “how your brain works,” but that’s not the whole story. Sure, there might be some genetic factors, but nobody is 100% certain. What we DO know is that there was a time when your brain functioned without OCD. Even if you developed it as a kid, there was still a moment before it took over. And that’s important because it means your brain is capable of existing WITHOUT OCD.
So when you hear, “Oh, that’s just how your brain chemistry is,” I want you to question that. If you didn’t have OCD before, you can get back to that place again. How? By rewiring your brain. And today, I’m going to walk you through exactly how to do that.
[SECTION 2: HOW OCD HIJACKS YOUR BRAIN]
HOST: So, let’s talk about how OCD actually works. It all starts with a thought—a totally random, meaningless thought. Now, most people just shrug it off and move on. But for some reason—maybe anxiety, stress, or just bad luck—you reacted to that thought differently. You got scared. Your brain noticed that fear and thought, “Oh, this must be important! Better send it again!” And boom—the cycle begins.
Every time you react with compulsions, your brain reinforces that cycle. It’s like a bad habit that your nervous system gets stuck in. And that’s why OCD feels so powerful—it’s not just mental; your body is literally responding like you’re in danger, even when you’re not.
[SECTION 3: CHANGING YOUR BRAIN WITH ERP]
HOST: Here’s the good news—just like your brain adapted to OCD, it can adapt OUT of it. And that’s where Exposure and Response Prevention, or ERP, comes in.
ERP is pretty straightforward: you expose yourself to the thoughts or situations that trigger your OCD, but—and this is the key—you don’t do the compulsion. When you stop feeding the cycle, your brain starts to realize, “Oh…maybe this isn’t actually a threat.” Over time, your fight-or-flight response calms down, and your brain rewires itself.
Now, here’s the catch—you can’t just do one exposure a day and expect magic. It takes consistency. Even small steps matter. Every single time you resist a compulsion, you’re teaching your brain a new way to respond. And little by little, that adds up.
[SECTION 4: RECOVERY IS NOT JUST MANAGEMENT—IT’S REWIRING]
HOST: A lot of people think OCD recovery is just about “managing” symptoms, but that’s not the whole picture. Real recovery is about rewiring your brain so intrusive thoughts don’t even register as threats anymore.
[SECTION 5: THE MATH OF RECOVERY]
HOST: Let’s break it down logically. Say you track your progress daily. Even a few minutes of progress each day can result in full recovery rather quickly. The less you respond to the OCD thoughts, the fewer thoughts you will have. However, the more you feed OCD by engaging in compulsions, the more OCD thoughts your brain will produce for you to react to.
OCD is a bitch!
Something to point out, alot of us OCDers are all or nothing thinkers. I was too. I would think I could just decide one day to stop all compulsions and I would try this and fail time and again. You must start small and look at it as a practice. Like an instrument or working out.
[SECTION 6: SETBACKS HAPPEN—BUT THEY DON’T DEFINE YOU]
HOST: Let’s be real—setbacks are going to happen. You might have a day where a trigger completely catches you off guard, and before you even realize it, you’ve engaged in a compulsion. That’s okay. What matters is how quickly you bounce back. Recovery isn’t about being perfect—it’s about not letting one bad day turn into a bad week.
And this is why tracking is so important. It gives you proof that you’re making progress, even when it doesn’t feel like it in the moment. And trust me, that proof makes all the difference. I have developed a free download ERP tracking sheet if you are looking for something tangible you can track on. The link is in the show notes.
[SECTION 7: FINAL THOUGHTS—YOU CAN FIX THIS]
HOST: I want to leave you with this—OCD does NOT have to be a lifelong struggle. You were fine once, and you can be fine again. But it takes daily, consistent effort. Every exposure has to come with response prevention because every time you give in to a compulsion, you reinforce OCD. There’s no way around that.
Now, I get it—some triggers will be too intense at first. That’s okay. The goal is just to keep reducing compulsions, little by little, until your brain chemistry shifts. This isn’t magic—it’s science. Your brain is built to adapt. - hierarchy.
So start today. Track your progress. Delay a compulsion, even if it’s just for a few seconds longer than yesterday. Keep at it, and over time, your brain WILL learn to let go.
You got this.
[OUTRO MUSIC]
HOST: Thanks for hanging out with me on [Podcast Name]. If this episode helped you, make sure to subscribe, share it with someone who needs to hear it, and leave a review—it seriously helps more than you know. If you want more in-depth strategies on OCD recovery, check out the resources in the show notes. Until next time, stay strong, stay consistent, and keep rewiring that brain. See you soon!