Do Intrusive Thoughts or Repetitive Behaviors Feel Like They’re Running Your Life?
Do you find yourself going to great lengths to prevent something bad from happening? Maybe you experience unwanted, intrusive thoughts about contamination, illness, harm, morality, sexuality, religion, or making a terrible mistake. Perhaps you feel an intense need to get things “just right” before you can move on. You might spend significant time cleaning, washing, checking, counting, researching, or mentally reviewing events to feel certain or safe.
You may:
- Check locks, appliances, or messages repeatedly
- Wash your hands or clean far more than feels reasonable
- Avoid people, public places, or responsibilities for fear of making an unforgivable mistake
- Seek reassurance from others, even when it only brings brief relief
- Worry excessively about having or developing a serious illness
- Perform mental rituals such as repeating phrases, reviewing memories, or trying to “cancel out” distressing thoughts
Perhaps you’ve spent hours checking, replaying conversations, or engaging in rituals to neutralize disturbing thoughts. Maybe you avoid situations that trigger anxiety, gradually shrinking your world in an effort to feel safer. You may recognize that your fears don’t fully make sense, yet still feel unable to break the cycle.
When intrusive thoughts and repetitive behaviors begin to consume your time, energy, and attention, this may be a sign of Obsessive-Compulsive Disorder (OCD), a highly treatable anxiety-related condition that thrives on avoidance, reassurance, and ritual.
Your Own Mind Feels Like the Enemy
The most painful part of OCD isn’t just the intrusive thoughts themselves, it’s feeling trapped by your own mind. You’re caught in a cycle you can’t seem to break. The thoughts feel dangerous, maybe even immoral. The compulsions provide temporary relief, but the anxiety always comes back, often stronger than before.
The Weight of Shame and Isolation
You may carry deep shame about your obsessions. Perhaps you’ve wondered if you’re “going crazy” or feared that others would judge you as dangerous if they knew what thoughts run through your mind. Some people with OCD spend years wondering what’s wrong with them before learning there’s a name for their struggles and that obsessions are actually quite common.
With specialized obsessive compulsive disorder treatment, you can learn to have intrusive thoughts without being controlled by them—and reclaim your life.
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OCD Is More Than Being "Neat and Organized"
The term “OCD” is used casually in everyday language, yet many people—even many trained mental health professionals—don’t fully understand obsessive-compulsive disorder. The lay term is often synonymous with being overly clean or orderly. Although many people with OCD struggle with fears related to cleanliness and order, the range of obsessions in OCD is much broader than that.
You're Not Alone in This Struggle
About 1 in 100 adults struggle with obsessive compulsive disorder. This means that 2-3 million people have OCD in the US alone. You are not alone.
Many People Live with OCD For Years Before Getting Help
People with OCD may spend years wondering what’s wrong with them before they learn that there’s a name for their struggles. They fear people will think they are “crazy” or a danger to others if they talk openly about their obsessions. Some have had invalidating experiences with health professionals who don’t accurately diagnose the problem or even mistake their intense fears about harming themselves or others as evidence of suicidal or homicidal ideation.
The good news is that OCD is highly treatable. However, it’s less responsive to general talk therapies and requires an OCD therapist who is specifically trained in evidence-based approaches for obsessive compulsive disorder therapy.
Evidence-Based OCD Treatment Can Help You Break Free
Our team stays current with cutting-edge research on OCD, and we actively develop research for understanding OCD as part of Portland Psychotherapy Clinic, Research, & Training Center. We use this knowledge to create tailored, flexible approaches for people with OCD.
Our therapists combine proven OCD interventions such as Exposure and Response Prevention (ERP)—the gold-standard treatment for OCD—with a newer evidence-based treatment called Acceptance and Commitment Therapy (ACT). We’re constantly refining our approach based on the latest research.
- Exposure and Response Prevention (ERP) helps you gradually approach the thoughts, situations, images, or sensations that trigger OCD, while choosing not to engage in rituals or reassurance. Instead of trying to eliminate anxiety, you learn that you can approach what feels scary and stay present with it. Over time, your brain learns that the feared outcomes are less likely than OCD predicts, and that you don’t need compulsions to cope.
- Acceptance and Commitment Therapy teaches you to change your relationship with intrusive thoughts, feelings, bodily sensations, and external triggers rather than trying to eliminate them. Rather than trying to get rid of anxiety, ACT focuses on helping you develop psychological flexibility, which is the ability to have difficult thoughts and feelings while still taking action toward what matters to you.
What to Expect in OCD Counseling
In OCD therapy with us, we’ll start by understanding your specific obsessions and compulsions. OCD shows up differently for everyone. For you maybe it’s contamination fears, harm obsessions, unwanted sexual or religious thoughts, symmetry concerns, or other themes.
Together, we’ll create a personalized treatment plan that respects your pace while challenging OCD’s control over your life. You’ll learn skills to recognize when OCD is in control versus when you’re acting from your values. Your OCD counselor will work on exposures collaboratively, building your confidence that you can handle discomfort without ritualizing.
Portland Psychotherapy’s Unique Scientist-Practitioner Approach
What sets Portland Psychotherapy apart is our commitment to the scientist-practitioner model. Many of our therapists are also active researchers. We’re not just following treatment manuals; we’re helping write them. Our unique business model where clinic profits fund the research conducted at our center keeps us at the forefront of evidence-based treatment. When you work with us, you benefit from therapists who are exceptionally well-trained and who are up to date with the latest developments in OCD therapy and treatment.
We provide a safe, nonjudgmental space where you can talk openly about your intrusive thoughts without fear of being misunderstood or pathologized. We’re experienced in addressing how identity-related themes may intersect with OCD, such as sexual orientation OCD or religious scrupulosity.
Portland Psychotherapy is committed to providing OCD treatment that is:
Evidence-based
Grounded in what scientific research says works
Personalized
Tailored to your unique concerns, values, and background.
Compassionate
Delivered by therapists who understand that OCD thoughts are often not desires or intentions, they’re the opposite of what you value, which is precisely why they cause such distress.
Inclusive
Affirming and welcoming to all identities, including LGBTQIA2S+ individuals and those in our BIPOC communities.
Common Questions About OCD Treatment.
How long does OCD therapy take?
The length of treatment varies depending on the severity of your symptoms and how OCD has impacted your life. Many people begin seeing meaningful improvement within 12-16 weeks. Some people benefit from a shorter course of treatment, while others find that longer-term support helps them maintain gains and address new themes as they arise.
What matters most is finding an OCD therapist or counselor who uses evidence-based approaches and can tailor treatment to your specific needs.
Will I have to face my worst fears right away?
No. ERP works best when it’s gradual and collaborative. We’ll create a menu of feared situations together, starting with challenges that feel manageable and building from there. You’re always in control of the pace, and we’ll work together to find the balance between pushing yourself enough to make progress while not becoming overwhelmed.
What if I've tried therapy before and it didn't work?
Many people with OCD have had experiences with general talk therapy that wasn’t specifically designed to treat obsessive compulsive disorder. While helpful for many conditions, general supportive talk therapy often isn’t effective for treating OCD. Just trying to reason your way out of your OCD or use logic to challenge your obsessions might actually make it worse.
Specialized obsessive compulsive disorder counseling using ERP and ACT is different. These approaches have strong research support for OCD specifically, and when implemented correctly, they’re highly effective.
Portland Psychotherapy
Start Your Journey Toward Freedom From OCD
You don’t have to live at the mercy of intrusive thoughts and compulsions. With evidence-based OCD treatment, you can learn to respond differently to your anxious thoughts and build a life guided by your values rather than your fears.
If you would like to schedule a free phone consultation or have questions about OCD therapy, please contact us at (503) 281-4852 or reach out online. We typically respond to all voicemails and emails within 24 hours.
Our two locations are across the street from each other, please double-check your appointment location.
3700 N Williams Ave,
Portland, OR 97227
3719 N Williams Ave,
Portland, OR 97227