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Obsessive Compulsive Disorder (OCD)

OCD Counselling, Therapy and CBT in St Albans/Hertfordshire and Online

Obsessive Compulsive Disorder (OCD) is a prevalent condition that affects approximately 1% of the UK population at some point in their lives. It is characterised by distressing thoughts, known as obsessions, which compel individuals to engage in specific actions or rituals in order to alleviate the anxiety associated with these thoughts. The severity of OCD can vary, ranging from mild to severe, and its impact on an individual's life can be significant. The preoccupation with obsessive thoughts and the time-consuming compulsive behaviors can consume a considerable amount of time and energy, hindering engagement in other meaningful activities. As a result, OCD can have detrimental effects on various aspects of a person's life, including academic or professional pursuits, personal interests, and relationships. It is worth noting that many individuals with OCD also experience depression, adding an additional layer of complexity to the problem. However, through a personalised OCD therapy plan, we can work together to address your specific challenges. I am committed to helping you confront and overcome OCD, reducing the distress it causes and its impact on your life, empowering you to regain control and live a fulfilling life free from its grip.

What is OCD?

OCD, as the name suggests, involves obsessions and compulsions. Obsessions are intrusive and persistent thoughts or images that generate feelings of unease, anxiety, or disgust. Here are some examples of common obsessions:

  • Fear of contamination or germs

  • Concern that something terrible will happen if precautions are not taken (e.g., house fires or break-ins)

  • Thoughts or images of causing harm to others or being responsible for harm

  • Disturbing thoughts or images of loved ones being harmed or deceased

  • Need for things to be orderly, symmetrical, or in a specific order

  • Blasphemous thoughts or intrusive religious doubts


Compulsions, on the other hand, are repetitive behaviors, either observable actions or mental rituals, that are performed in response to the obsessions in order to alleviate the discomfort they cause. Compulsions are often driven by a belief that they can prevent harm or avert feared consequences. Here are some common examples of compulsions:

  • Checking doors and windows repeatedly to ensure they are locked

  • Verifying that electrical appliances and plug sockets are switched off multiple times

  • Engaging in repetitive tapping or touching of objects

  • Following strict routines or rituals, feeling compelled to start over if not done correctly

  • Repeating actions or thoughts a certain number of times until they feel "just right"

  • Excessive washing or cleaning to alleviate contamination fears

  • Using self-directed mental rituals to neutralise disturbing thoughts

  • Avoiding situations where harm to others may be perceived as possible, such as avoiding knives or other potentially dangerous objects

What Causes OCD?

The exact cause of OCD is not fully understood. However, research suggests that a combination of biological, genetic, and environmental factors may contribute to its development. Here are some factors that are believed to play a role:

  1. Biological factors: There is evidence that abnormalities in brain structure and functioning may contribute to OCD. Changes in certain neurotransmitters, such as serotonin, dopamine, and glutamate, have been implicated in the development of the disorder.

  2. Genetic factors: OCD tends to run in families, indicating a genetic component. Studies have identified specific genes that may increase the risk of developing OCD. However, no single gene has been identified as the sole cause of the disorder, suggesting that multiple genes may be involved.

  3. Environmental factors: Certain environmental factors may contribute to the onset or worsening of OCD symptoms. Traumatic life events, such as physical or sexual abuse, can increase the risk of developing OCD. Additionally, stressful situations, major life changes, or chronic stress can trigger or exacerbate symptoms in individuals who are already predisposed to the disorder.

  4. Cognitive factors: Certain cognitive factors, such as having a perfectionistic or excessively responsible personality, may contribute to the development of OCD. People with OCD often have distorted beliefs about the importance of their thoughts or the need to control their environment.


It's important to note that while these factors may increase the likelihood of developing OCD, they do not guarantee its development. OCD is a complex disorder influenced by various factors, and each individual's experience is unique. 

When Should I Get Help with OCD?

Seeking therapy for OCD is crucial particularly when it causes significant distress and negatively impacts your life. While some individuals may have a milder form of OCD that doesn't greatly affect their daily functioning, OCD symptoms can worsen during times of heightened stress. Therefore, seeking psychological help in the early stages of OCD is vital for effectively addressing the condition. By taking proactive steps to tackle OCD, you increase your chances of managing and reducing its impact on your life. Remember, seeking support is a sign of strength and can lead to significant improvements in your well-being.

What are the Best Therapy Approaches for OCD?

Cognitive Behavioural Therapy (CBT) is the recommended treatment for OCD and has shown effectiveness in helping many individuals with the condition. In CBT for OCD, the first step is to gain a deeper understanding of your OCD and what maintains it. This involves exploring the connections between your obsessions, emotions, and compulsions.

Research indicates that most people have odd thoughts from time to time, but not everyone develops OCD. The key difference lies in how those with OCD attribute meaning and significance to these thoughts. This attribution gives the thoughts power, leading to anxiety and the urge to relieve it through compulsive behaviors. Moreover, viewing the initial odd thought(s) as threatening can generate more of such thoughts in the future. In CBT for OCD, you will learn to challenge obsessional thoughts and recognise them simply as thoughts that don't require action.


While compulsions provide short-term relief from anxiety, they perpetuate the cycle of OCD in the long run. It's important to learn that not engaging in compulsions would not result in the feared outcomes. In CBT for OCD, you will gradually reduce compulsive behaviors, which may feel daunting. However, the therapy equips you with various tools to help manage the discomfort that arises.

Addressing underlying factors that contribute to your OCD, such as low self-esteem, perfectionism, and a desire for control and certainty, can also be beneficial during therapy.

By engaging in CBT for OCD, you can develop the skills to challenge obsessions, reduce compulsions, and address underlying factors, empowering you to regain control over your life and manage OCD more effectively.

How Long Does Counselling/Therapy for OCD Last?

The duration of counselling or therapy for OCD can vary depending on several factors, including the severity of the OCD symptoms, individual progress, and the specific treatment approach used. Generally, therapy for OCD is a time-limited intervention that focuses on specific goals and targets the reduction of symptoms and improvement in daily functioning.

Research suggests that a course of therapy for OCD can range from 12 to 20 sessions on average. However, it's important to note that this is an estimate and the actual duration may differ for each individual. Some people may experience significant improvement in a shorter period, while others may require more sessions to address their specific needs and challenges.


The National Institute for Health and Care Excellence (NICE) guidelines recommend a minimum of 14 to 16 sessions of therapy for OCD for it to be highly effective. However, it's worth mentioning that the number of sessions can be adjusted based on individual progress and ongoing assessment of treatment outcomes.


What are the Benefits of Counselling/Therapy For OCD?

As an OCD therapist, my goal is to support you in overcoming your OCD and experiencing positive changes in your life. Through therapy, you can expect to achieve the following improvements:

  • Enhanced understanding of OCD: I will help you gain a deeper understanding of the nature of OCD, its underlying mechanisms, and how it affects your thoughts and behaviours.

  • Reduction in obsessional thoughts: Together, we will work on strategies to challenge and manage your obsessional thoughts, allowing you to experience a decrease in their frequency, intensity and impact

  • Decreased distress caused by obsessional thoughts: Through therapy, you will learn effective coping mechanisms to reduce the distress and anxiety associated with obsessions, enabling you to regain a sense of control.

  • Improved quality of life: By addressing OCD and its impact on various areas of your life, therapy can contribute to an overall improvement in your quality of life. You will be empowered to engage more fully in activities and relationships that are important to you.

  • Decreased compulsive behaviors: With the guidance of therapy, you will gradually reduce and overcome compulsive behaviors, freeing yourself from the need to engage in these repetitive actions.

  • Reduction in associated emotional difficulties: Therapy can help alleviate associated emotional difficulties such as depression or anxiety that often co-occur with OCD, leading to a more balanced emotional well-being.


Throughout the therapeutic process, I will provide you with the tools, support, and guidance necessary to address your OCD effectively and achieve these positive outcomes. Together, we will work towards your goals and empower you to take control of your thoughts and behaviors, leading to a more fulfilling and satisfying life.

Helpful OCD resources:

If you would like OCD treatment in St Albans/Hertfordshire or online please email me at or complete the webform below.


St Albans Rooms

21 Victoria Street

St Albans



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