Therapy for OCD
… to make those distressing intrusive thoughts irrelevant, so you stop spending hours trying to prove them wrong, and live your life instead
OCD therapy based on CBT (with ERP), ACT, and mindfulness - with me, Carina, an experienced & accredited but very warm & genuine CBT therapist. Online all over the UK and internationally (with some exceptions).
We’re not all “a little OCD”
Because OCD isn’t about being clean and organised, it’s about exhausting cycles of intrusive thoughts, attempts to make them stop, intense fear, and self-doubt
This might look like…
Unwanted, distressing intrusive thoughts/images about your worst fears coming true (which can often be violent, inappropriate, or otherwise ‘shocking’)
Anxiety, panic, torment
Intense urges to try and make the anxiety and the thoughts stop, or prove them wrong - that result in…
Rituals like checking, cleaning, asking for reassurance
Invisible rituals like mental checking, retracing your steps, analysing, looking for evidence
Hours lost every day to all of this while life is passing you by
If you’re thinking “that’s me!”, you’re in the right place, and things can change.
Cognitive Behavioural Therapy for OCD
I’m Carina, an accredited and experienced, but very human therapist, and I help those who are trapped in their own minds battling thoughts and urges, and spending hours trying to feel ‘normal’.
In CBT for OCD, we actually don’t work directly with your intrusive thoughts. We don’t debate or analyse them - because I bet you’ve already done that over and over again, and it’s got you nowhere. And that’s because debating or analysing your intrusive thoughts is exactly what feeds your OCD - it’s another compulsion.
Instead, in OCD therapy, we work with the meanings behind your intrusive thoughts, and the process of thinking itself. We learn to relate differently, more kindly, to the intense feelings that come with the intrusive thoughts. And (this is where ERP for OCD comes in) we learn to feel safe when dropping compulsions. Bit by bit, we get you to a point where your intrusive thoughts become irrelevant, and because you’re no longer spending all your time and energy on neutralising them, your mind is less noisy, and your life is much richer.
My main training is in CBT (Cognitive Behavioural Therapy; including ERP), but I'm the therapist for those who've tried CBT for OCD and/or ERP for OCD, and it hasn't worked - as my blend of CBT is actually more Acceptance and Commitment Therapy (ACT) and mindfulness, plus neurodivergent-friendly and trauma-informed.
Take the power away from intrusive thoughts, get unstuck from compulsions, and learn to trust yourself.
There’s a link between OCD, fear of failure, and being a high-achiever
There’s so much misinformation out there about OCD - and even when someone realises they may have OCD and reaches out for help, a lot of therapy unfortunately falls short, as what is needed is specialist OCD therapy, such as CBT for OCD, and ERP for OCD.
Importantly, what a lot of even specialist OCD therapy misses is really, deeply understanding the meaning behind your intrusive thoughts. For example, a lot of my clients are overachievers who struggle with a fear of failure, which can show up as OCD, but is often missed or misunderstood. Side-note: OCD can be part of a wider pattern, sometimes linked with high-functioning anxiety or low self-esteem, all of which can be explored in therapy for high-achievers.
So, I’ll try my best to explain, clearly and simply, what may be going on for you if you relate to what you’ve read so far.
All of us humans go through certain experiences as we grow up - and these experiences massively influence how we see ourselves, other people, and the world (even if we’re not aware of it). These are our ‘core beliefs’, and alongside them, we also develop some general ‘rules’ we create for ourselves to feel safe in some way or another.
Because we’re never really taught to question the role of our beliefs and rules, we tend to buy into them and hold onto them pretty tightly - so, they paint the way we operate in the world - in big and small ways.
How OCD might manifest itself
Beliefs such as…
“I’m a failure”
“I’m not good enough”
“I’m a bad person”
“I’m responsible for others”
“The world is unpredictable”
“The world is dangerous”
“If I think something bad, it’s as bad as doing it”
Rules such as…
“I must make 100% sure”
“If I get it wrong, I’ll be found out”
“If I miss something, something horrible will happen and it’ll be my fault”
“If I don’t pay attention, I’m irresponsible”
“It’s unacceptable to do things imperfectly”
Because you care about all this so much, your mind might come up with intrusive thoughts such as…
“I’ll never get it right”
“I’m not smart enough for this”
“What if I made a mistake and everyone will know”
“I’m going to fail”
“Is this right?”
“I’ve got to make sure”
Distressing images of you failing or causing a tragedy in some way
These thoughts are ‘sticky’, feel urgent, and cause lots of anxiety / distress.
So, you try to do something about them - either to get rid of them, of the anxiety they cause, or to prevent the fear from coming true…
Ignore them / distract yourself from them / push them away
Tell yourself things, repeat things in your mind
Overplan, overprepare
Triple check
Ask for reassurance
Replay conversations, things you did
Do things until they feel ‘just right’
Avoid, procrastinate
What CBT for OCD / ERP for OCD might look like
I’ll start by saying this is not about getting rid of your intrusive thoughts - because we can’t, and because dedicating any attention and energy to them only makes them seem more important than they are. It’s not about relaxing or calming down, and it’s also not (only) a space to unload, vent, and explore. We do all of this, of course - we explore your experiences and beliefs, and we then also work on these in a way that honours them, not diminishes them, but also gently helps you get to a point where they don’t have as big an impact.
Cognitive behavioural therapy for OCD involves discovering the meanings behind your intrusive thoughts - the beliefs and rules which govern your world -, understanding exactly how they influence every facet of your life, and learning to break the vicious cycles that keep you stuck.
However, my specific blend of CBT leans heavily on ACT and mindfulness. Where ‘classic’ CBT may be at times be a little rigid in attempting to help you challenge your thoughts and beliefs by gathering evidence to the contrary, I’ll often approach things a little differently:
I might suggest we explore your values - the kind of person you want to be, and the kind of life you want to live - so that they can act as a compass (instead of the rigid beliefs and rules you may have been living by).
I might get you to slow down and really start noticing what your mind comes up with moment by moment, and how you respond to it (instead of continuing to engage with the intrusive thoughts and ‘what if’ loops or acting in line with your rigid rules) - using ERP for OCD and mindfulness practices.
I might get you to understand your body and how your anxiety and distress show up more deeply - so you know that it doesn’t have to mean anything as it’s natural to feel anxious, that you’re not in danger, and that you don’t have to get rid of anxiety or continue to entertain it in order to do all the things that make your life meaningful.
Instead of engaging in debates about whether your thoughts and beliefs are true or not, I might help you zoom out, and give you tools to learn how to handle your thoughts and emotions more wisely - so they no longer pull you away from the person you want to be.
And finally, I might support you to start exposing yourself to things that perhaps scare you, but are worth it, because they make your life rich and meaningful.
OCD therapy can help you…
Have an intrusive thought, notice it, name what’s going on, and not take it any further
Notice when you’ve got stuck in a loop, and get yourself unstuck
Feel whatever emotion or sensation comes up without being terrified of it or feeling like you have to neutralise it
Do things as best as you can and that be good enough
No longer spend hours checking, replaying conversations, seeking reassurance
Learn that you are not responsible for everything, and that your thoughts don’t mean anything about you
Be present in your life and enjoy the little moments
Have more understanding and compassion for yourself
So that you can have…
Days in which you take things more slowly, take breaks, truly rest
Improved sleep, because you can now watch what your mind comes up with without getting involved
Improved relationships because you have the mental space and emotional capacity to really be present
Work in which you continue to do well, care about what you do, achieve things - but because that’s what brings meaning to your life, not because you’re afraid of being responsible or ‘found out’ as inadequate
Time for hobbies - and can do them for funsies, without fear of failing
A sense of self beyond responsibility and achievements
Your OCD Therapist’s Values & Approach
Here’s the thing: I’m a former senior cognitive behavioural therapist in the NHS, a university supervisor, a mindfulness teacher, and I’ve worked in lots of different mental health services for many years, and also in academic research and healthtech. I also have 4 degrees (BSc Psychology, MSc Clinical Neuroscience, PGDip Psychological Intervention CBT, MSc Psychological Therapy).
But I think that all of that means squat if you don’t feel safe, heard, and understood by me. So, here’s what you can expect:
I use evidence-based, trauma-informed, affirming and inclusive approaches - CBT for OCD, ERP for OCD; ACT, and mindfulness - no BS, airy-fairy stuff, and no cluelessness as to the systems, culture, dynamics, and trauma that shape the way humans operate
I have an understanding of good research - I’ll know when old approaches have been disproven, or when new exciting discoveries have been made
I have practised mindfulness personally since 2015, and have had my own therapy, mostly based on Acceptance and Commitment Therapy (ACT) - so I know what it’s like to be on both sides
Humanity (I’ll never pretend to have it all figured out)
Imperfection (because no one is, and those who try probably make terrible therapists)
Openness (about what’s working and what isn’t, about what’s really going on, about… everything)
Silly sense of humour (because sometimes that’s the only thing that makes sense)
Interested in working together? I’m so glad!
You deserve a life that feels like yours.
Having said that, I know reaching out can be a bit of a nerve-racking (and also amazing) step. So, because everyone’s different, here are your options to get started (and a more detailed overview below):
If you feel most comfortable starting in writing, contact me via this form
If you’d like to see if we click live, book a free 15-min consultation by clicking the button below
If you’ve decided you want to go straight for an initial session to explore things in a bit more depth, book it by clicking the button below
Therapy sessions: £125/session
Book in week by week
How cognitive behavioural therapy for OCD with me works…
(Optional): Reach out in writing OR have a free 15-minute intro call
Everyone’s different - some people prefer to get a feel in writing first, others want to see if they connect with someone live. Or you might even be ready to try a first session directly. Choose what feels right for you!
1
Initial session (up to 60 minutes), during which we’ll discuss:
Current difficulties, some background and history, & impact on your daily life
Goals & previous experiences of therapy (if any) - what was helpful and what wasn’t
How this all may link together & how ACT/CBT could help
What you need to make this work best for you
Your first between-sessions task
2
Ongoing sessions (45-50 minutes), during which we will:
Go deeper on our shared understanding of what may have led to development of your OCD, and what may be keeping it going (called a ‘formulation’), to use as a basis for your treatment plan
Use a variety of interventions (ACT/CBT/mindfulness) to support you in achieving your goals
Set a plan / agenda at the start of each session to keep us on track (but this is not fixed and we can adapt according to your needs)
3
Ending therapy (which we both agree on):
We will discuss ending therapy a few sessions before the final one (and we will of course agree on this)
It’s natural to feel a little apprehensive about ending, so we really think together if it’s ‘just’ this, or if we’ve actually missed anything
During this final session, or perhaps last two sessions, we will work together to produce a summary of important points and a plan for the future
Watch my FREE workshop on OCD and fear of failure
A free workshop for anxious high-achievers with OCD who are terrified of messing up, and don’t know how to start getting unstuck
FAQs
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It may be for you if you:
Have unwanted, distressing intrusive thoughts/images about your worst fears coming true (which can often be violent, inappropriate, or otherwise ‘shocking’)
Have intense urges to try and make the anxiety and the thoughts stop, or prove them wrong
Engage in rituals like checking, cleaning, asking for reassurance, and/or invisible rituals like mental checking, retracing your steps, analysing, looking for evidence
Are tired of brushing it off or trying everything under the sun without anything changing
You’ve tried other approaches (even CBT) and they’ve left you feeling invalidated, confused, or stuck
You want a therapist who, while always being on your side, will sometimes gently call you up on your BS to help you move forward - using evidence-based approaches such as CBT, ACT, and mindfulness
You want to live more authentically and are willing to put in some work for this to happen
(and also, you can reach out in writing or book a free 15-min intro call to ‘vibe’-check :-)
It may not be for you if:
You want an open, explorative space with no structure, practical skills, exercises, or things to do between sessions
You want to get rid of your difficult thoughts and feelings altogether and only experience positives
You want an uber-’professional’, blank-slate kind of therapist who will nod in agreement to everything you say and never challenge you
You want a quick fix or expect that things will change by you attending a session a week and continuing as you are outside of it
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Short answer - almost. The only limitation is that I can’t offer therapy to clients based in the US or Canada due to licensing (and please note I work under UK jurisdiction, as I’m based and accredited in the UK).
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I’m online-based only at the moment - so all sessions take place on Zoom. I love online therapy as research shows it’s just as effective as in-person therapy, but we can work together even if we live miles apart, and you get the comfort and flexibility that comes with it. As long as we both have good cameras and microphones, we can recreate most, if not all, of what we would do in a therapy room. You get high-quality therapy AND you can show up in a familiar, comfy space, with a hot drink.
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ACT/CBT are goal-oriented and a therapy episode is usually completed in 3-6 months of weekly therapy sessions, but some people carry on for longer (we’re all different!)
The recommended frequency of therapy sessions is weekly - this is the ‘sweet spot’ frequency to allow for momentum to build but also allow for enough time for information to consolidate and skills to be practised between sessions
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My speciality is working with adult (18+) high-achievers whose fear of failure shows up as low self-esteem, fear of failure, self-doubt (as well as overthinking, anxiety, or OCD), and keeps them from living as their real, authentic selves.
I also have a particular interest and knowledge in working with people who are neurodivergent or LGBTQIA+.
And I also specialise in working with dog phobia - see here.
Having said that, I am highly trained in working with a range of mental health difficulties, including stress, depression, generalised anxiety disorder, panic disorder, health anxiety, social anxiety, low self-esteem, perfectionism, phobias, and post-traumatic stress disorder (PTSD).
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I generally do not work with people who present with severe and enduring mental health difficulties, including, for example, active symptoms of psychosis, or severe difficulties with emotional regulation - this is because such difficulties are best addressed in specialist services which consist of multi-disciplinary teams of clinicians.
Importantly and relatedly, I also do not work with people who are presenting with concerns related to their own safety or that of others - as in private practice I do not have access to professionals and facilities which would support managing such concerns, and therefore, it would be unsafe and unprofessional.
Finally, if I feel like your difficulties require a different kind of support than I can provide, I will always be honest with you and try to help you find the right support elsewhere.
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I am not set up to provide crisis support, so I am not able to respond to any urgent queries between sessions, nor am I able to work with people who have concerns about their own safety or that of others.
If you are having such difficulties and are in the UK, please call 999 or go to A&E. You can also contact your GP or local NHS mental health service for urgent support, contact the Samaritans on 116 123, text Shout to 85258, or use the Stay Alive mobile app.
If you are outside of the UK, please contact your local emergency services.
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I have quite a few, bit of a nerd here :-) The most relevant ones are my PgDip in Psychological Intervention (CBT) from the University of Surrey, which I then topped up with an MSc in Psychological Therapies from the University of Exeter, and my accreditation with the BABCP (British Association for Behavioural and Cognitive Psychotherapies) as both therapist and supervisor. I also completed the Mindfulness Teacher Training Pathway with The Mindfulness Network/University of Bangor.
But I also hold a BSc (Hons) in Psychology from the University of York, an MSc in Clinical Neuroscience from UCL, and plenty of experience - read more about me here
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The type of therapy I offer is evidence-based and structured, goals-oriented, and forward-focused.
We’ll do the in-the-moment stuff. But we’ll also go deeper, exploring both:
Beliefs (your fear of failure, vulnerability, proving yourself, or being your true self and not being accepted)
Wider context (the systems, culture, dynamics, and trauma that shape the way you’ve learned to cope)
We’ll spend time both exploring and using active interventions to help you unhook from the “I overthink everything” loop, so your true self has space to emerge and bloom.
Read more about ACT here.
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You’re definitely not alone! Talking to a complete stranger about your deepest thoughts and feelings can feel quite daunting when you think about it, and I really get that - and many clients tell me the same thing.
That’s why I offer a few options so you feel as comfortable as possible:
… and breathe. You may just have found a way to go from being constantly exhausted by intrusive thoughts and endless attempts to prove them wrong to a life where you can dedicate time to what truly matters, beyond responsibility and achievements.
I’m here when you’re ready.