Have you ever been trapped in an OCD thought loop—overanalyzing intrusive thoughts, trying to logic your way out, only to get pulled in deeper? You’re not alone. In this episode, I share my personal journey through OCD, the science behind thought loops, and the proven strategies that helped me break free.

We’ll dive into:
 ✅ What OCD thought loops are and why they happen
 ✅ How OCD tricks your brain into compulsions
 ✅ The power of Exposure and Response Prevention (ERP)
 ✅ Practical steps to disengage from intrusive thoughts and take back control

OCD doesn’t define you, and you can retrain your brain to stop giving these thoughts power. Tune in for insights, encouragement, and actionable steps to start your recovery journey.

Link to source material

Free ERP OCD Tracker

Free ERP Workbook with Hierarchy

🎧 Listen now and start breaking free!

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/

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 OCD Tracker

Free ERP Workbook with Hierarchy

Blog Post on this topic

Blog Post on 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/

In this illuminating episode, we explore the deep connection between OCD and exhaustion. We discuss why people with OCD often experience profound mental, physical, and emotional fatigue, and offer practical strategies for breaking the cycle of burnout and finding relief.

Key Points

• OCD creates a constant state of mental alertness that acts like running a marathon with your mind all day
• The physical toll of compulsions combined with sleep disruption leads to profound exhaustion
• People with OCD are seven times more likely to struggle with insomnia
• Up to 67% of people with OCD will also experience major depressive disorder
• OCD and depression are often misdiagnosed due to overlapping symptoms
• Many turn to maladaptive coping mechanisms like alcohol, which ultimately worsen symptoms

If OCD is leaving you exhausted, take one small step today toward giving yourself the rest you deserve. Whether that's reaching out for professional help, prioritizing sleep, or finding healthier coping mechanisms, you don't have to live with constant burnout.

Resources from this Episode:

Episode Blog

Study on Insomnia

OCD and Depression

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/

In this insightful episode, we explore a fresh perspective on managing OCD and how this approach can transform your relationship with OCD by viewing intrusive thoughts as separate from you and simply "letting them be" without engaging in compulsions.

Blog related to video

Key Points

Introducing the "Let Them Theory" from Mel Robbins' book and its application to OCD management
Personifying OCD as a separate entity (Toi calls hers "Gloria") to create helpful distance
The parallels between this approach and Exposure and Response Prevention (ERP) therapy
A practical 60-second exercise for practicing thought observation without compulsions
How this mindset shift puts you in control rather than constantly defending against intrusive thoughts

If you're struggling with OCD, try this approach, even for just 60 seconds at a time. Let the thoughts be there without engaging, and practice putting yourself back in control.

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/

Episode Summary

In this powerful episode, we explore the hidden struggles of living with Obsessive-Compulsive Disorder (OCD) and why keeping it secret often worsens the condition. I share my personal journey of masking compulsions and the freedom she found in finally opening up about her diagnosis.

Key Points

• The stigma and misconceptions around OCD often lead people to hide their condition
• Keeping OCD secret can increase isolation, delay treatment, and give the disorder more power
• Many people with OCD become experts at disguising compulsions in public settings
• Opening up about OCD, even to just one trusted person, can break the cycle of shame
• Resources like the International OCD Foundation and NOCD can help educate others

If you're struggling with OCD, take that first small step toward openness today. You don't have to face this alone.

Resources:

Blog Page for this episode

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/

Study on Insomnia

OCD and Depression

OUT of OCD Instagram

OUT of OCD Youtube

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/

In this episode we dive into the world of Exposure and Response Prevention (ERP) with a healthy dose of humor and hope. I aim to demystify the process of facing OCD fears, transforming anxiety-inducing thoughts from terrifying monsters into manageable challenges. Whether you're just starting your mental health journey or looking for new strategies to manage intrusive thoughts, this episode promises to make ERP feel less like a mountain to climb and more like a quirky adventure in brain training. 

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/

In this episode of The Out of OCD Podcast, Toi Hershman dives into a widely misunderstood OCD subtype: religious or moral scrupulosity. Toi draws from personal experience to explain how this condition affects individuals’ faith and mental health.

Key Topics Covered:

• What is Religious Scrupulosity?
  • A subtype of OCD involving intense fear of sin, blasphemy, or punishment.
  • Common compulsions include repetitive praying, excessive confessions, and seeking reassurance from religious leaders.
• The Emotional Impact:
  • How scrupulosity drives people to avoid their faith or worship spaces.
  • The excruciating feelings of guilt, shame, and fear tied to this OCD subtype.
• Treatment and Hope:
  • Exposure and Response Prevention (ERP) as the gold-standard therapy, even for religious scrupulosity.
  • The importance of shifting focus from fear and punishment to love and grace.
• Resources and Support:
  • The International OCD Foundation’s free online support groups and conferences like the “Faith and OCD” conference.
  • Encouragement for listeners to seek help and know they are not alone.

“Remember, OCD attacks what you value most. But healing is possible, and you are not alone in this journey.”

Don’t forget to subscribe, share, and leave a review if this episode resonated with you!

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/

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/

In this episode, we take a deep dive into Obsessive-Compulsive Disorder (OCD), challenging common misconceptions that trivialize this serious mental illness. Our host addresses myths like "OCD is just about being tidy," "Everyone’s a little OCD," and "People with OCD can just stop." Each myth is broken down to reveal the true impact of OCD on daily life, emphasizing that OCD isn’t about enjoying cleanliness or control—it's about managing intrusive, distressing thoughts through compulsive behaviors that are anything but a choice.

Real-life examples illustrate how OCD can look different for everyone, often including mental rituals that go unseen. We also explore the frustrations faced by people with OCD when they encounter casual, dismissive language and jokes about their condition.

Tune in to learn about the importance of empathetic language, advocacy, and informed conversations. For more resources, check out the International OCD Foundation and NOCD.

Resources:

Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

Out of OCD Website: https://www.outofocd.com

YouTube: https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

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/

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/

In this episode, we dive into how uncertainty makes OCD feel real. For those of us with OCD, even though we logically know our thoughts can't hurt us, OCD makes them feel incredibly real and threatening. People without OCD often don’t understand that we can’t simply brush off these scary thoughts; we feel the overwhelming need to perform compulsions to prevent something bad from happening. This episode explores how OCD taps into your brain's fight, flight, or freeze response, making the intrusive thoughts feel like real dangers. We’ll also discuss Exposure and Response Prevention (ERP) therapy and how it helps retrain the brain to break free from the compulsions.

Resources:

Free Workbook to Quit OCD: https://outofocd.com/free-workbook/

Out of OCD Website: https://www.outofocd.com

YouTube: https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

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/

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/

Episode 8: Mastering Intentional ERP for OCD

In this episode, we explore the power of intentional Exposure and Response Prevention (ERP) for managing OCD. Key points include:

• Understanding ERP and its initial challenges
• The benefits of proactive vs. reactive ERP
• Simple techniques to practice intentional ERP daily
• Methods for disengaging from intrusive thoughts
• The importance of celebrating progress, no matter how small
• Tips for tracking improvement over time

We discuss how even short, regular ERP sessions can make a significant difference in managing OCD symptoms. Listeners will learn practical strategies to implement intentional ERP in their daily lives, helping them take control of their OCD rather than simply reacting to it.

Remember: Your thoughts are not you—they're your OCD. With practice, you can learn to disengage from these thoughts and reduce their impact on your life.

You can find the blog version of this at: https://outofocd.com/intentional-erp-for-ocd/

Some other links:
https://www.youtube.com/channel/UCxHGUuSz7Hv7FQrLIL7n6rw

https://www.outofocd.com

https://www.instagram.com/outofocd/

https://www.facebook.com/toi.hershman

Online support groups: https://iocdf.org/ocd-finding-help/supportgroups/

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/