The ERP Workbook for OCD

Are obsessive thoughts and exhausting rituals controlling your life?

Does Any of This Sound Familiar?

You can’t stop checking, cleaning, or counting, even though it’s exhausting.

You replay conversations or images until you're mentally drained.

You avoid places or people, fearing they’ll trigger anxiety.

You constantly seek reassurance, only to doubt yourself again moments later.

I get it.

Living with OCD is like being stuck in a loop that never stops spinning. You try to reason with your thoughts, to calm yourself down, but the “what ifs” always return, stronger, louder, more convincing. You start doubting everything, even yourself.

I’ve been there too. And I know how heavy that feels.

Therapists who don't specialize in OCD often make it worse.

Medication dulls the edges but leaves the cycle intact.

Mindfulness apps? Breathing exercises? Useless against a disorder this specific.

You need a method that rewires the alarm system at its source.

That method is Exposure and Response Prevention (ERP).

But First, a Warning

If you’re looking for a quick fix or a “one-hour cure,” this isn’t it.
This workbook isn’t for those expecting instant results without effort. Real change takes courage, honesty, and consistency. The exercises here will challenge you but they’ll also transform you, one step at a time.

If you’re ready to face your fears, commit to the process, and finally regain control, you’ll discover how much freedom has been waiting on the other side of fear.

Inside this book:

The 14+ types of hidden compulsions most people don't recognize as compulsions (one of them is probably sabotaging your recovery right now) (Page 42)

Why checking the lock 5 times creates more doubt than checking once (Page 103)

What actually happens in your brain during the first 10 minutes of an exposure (and why quitting early makes OCD stronger) (Page 51)

The counterintuitive reason contamination fears get worse the more you wash (Page 92)

How to sit with the thought “what if I stab my partner?” without confessing, analyzing, or avoiding knives (Page 144)

The exposure hierarchy mistake that causes people to quit in week one (Page 38)

Why asking “do I really love them?” destroys the feeling you're trying to confirm (Page 131)

The 6 self-check questions to know if you’ve turned ERP into a compulsion (and how to fix it) (Page 62)

What to do when your partner keeps reassuring you even after you asked them to stop (Page 87)

How to handle intrusive sexual thoughts without spiraling into self-hatred (Page 115)

The real reason you can't throw anything away (it's not about the objects) (Page 177)

Why praying for 3 hours makes you feel further from God, not closer (Page 159)

This Book is for You if…

You’re exhausted by rituals consuming your days

You're done losing hours fighting intrusive thoughts

Anxiety makes everyday tasks feel overwhelming

You’ve started avoiding places that trigger your fears

OCD has strained your relationships and isolated you

Temporary relief isn’t enough—you want lasting calm

You’re tired of doubting yourself and second-guessing everything

You constantly seek reassurance, but it never lasts

Your routines have expanded, robbing your productivity

You’re ready to face your fears instead of running away

Imagine feeling calm again, experiencing genuine relaxation, and rediscovering the joy in daily activities you once avoided. You have the opportunity right now to start living that life.

Ready to leave OCD behind and start living your life again?