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When you become a “conqueror” does it mean you’ve completed ERP or you’ve just gotten to a good place with it? If so, how long did it take to finish therapy and how did you finally make progress? I’m having a hard time sticking with it right now as it feels unproductive. I’ve been in ERP for about 2 months and I can’t wait to be done.

Hi NOCD community, I wanted to share my story of my journey so far with OCD to provide perspective to anyone who needs it. I can't believe how far I have come with a huge part because of my NOCD treatment and utilizing ERP. For reference I am a 24-year old male, so for anyone who is like me and on the fence with treatment, trust me it is worth it. If you ever want to talk about OCD and are not sure where to start or need guidance please do not hesitate to reach out to me. I am now almost 2-years into treatment and working on recovery to this day. Sending my support to all. My OCD Story Adolescence Growing up, I didn’t know what mental health was—or even much about who I was. I was somewhat consciously aware, but something always felt off. My life seemed surrounded by reacting to fear instead of exploring or discovering like a regular kid. It felt like there was a switch in my brain that never let me settle in. My earliest compulsions were more physical than mental. One example that likely went unnoticed was how I would obsessively organize and align my toys in a certain way. It may have seemed like I was just being finicky, but now I recognize this as an early sign of OCD. The key is understanding that anything can become a compulsion—it’s not about what you do, but why you do it. In my case, it was always to avoid a bad outcome or neutralize a feeling. Another moment that stands out was in preschool during a performance. I was reciting something I can’t remember in front of an audience—a common childhood fear—but the way I coped was by repeatedly hitting myself in the head with my fist. I wasn’t aware I was doing it, but it calmed me, even though inflicting pain had no logical connection to the fear itself. Looking back, this was clearly a physical tic. My dreams were disturbing too. I’d experience that terrifying space between sleep and consciousness. My parents once had to put my limbs in ice just to fully wake me. And even the process of going to sleep became ritualistic. I had to jump into bed using my left foot, pray a specific way (including naming everyone I didn’t want to be affected by harm), rotate clockwise, shake my pillow four times, and do various actions around my room—cleaning, checking the door, and more. All to prevent the visions in my mind from becoming real. Teenage Years Though my childhood was tough, things really escalated in high school. My family life was chaotic—divorce, shifting homes, and being the older sibling trying to hold it together. I was smart and creative, and I found joy in creative writing, fantasy books, cartoons, video production, and drawing. But the storm really hit freshman year of high school. I was bullied relentlessly—for being shorter, having low self-esteem, and dealing with an undiagnosed mental illness. One night while trying to fall asleep, I noticed my heart beating fast. I panicked, convinced something was wrong. My dad said it was heartburn and gave me soda (caffeine), which only made things worse. I slept maybe an hour, and we went to the ER the next morning. After a full workup and an EKG, the doctor concluded I was physically fine and gave me anti-anxiety medication. But that wasn’t the end. I had more episodes. I became obsessed with the idea that something was wrong with my body. I had blood drawn thinking I had a thyroid issue. I panicked at doctor’s visits, which spiked my blood pressure, fueling more health fears. I was also in an advanced biology class, learning about diseases and cancers—which triggered me to the point I felt like I was going to pass out. Motion sickness and vertigo became a daily fear, and I became terrified it would never go away. That became a core theme in my health-related OCD and deeply affected my quality of life. It was also during this time I developed HOCD (Homosexual OCD). Intrusive thoughts about my male friends consumed me. I couldn’t relax around them or enjoy hanging out. I compulsively told myself I was straight, watched porn to “test” my reaction, and mentally analyzed everything I thought or felt. It was exhausting. It chipped away at my confidence, especially with women, though I know other external factors played a role in that too. Still, I had no education around mental health and assumed this chaos in my mind was normal—or that anyone seeking help had to be “crazy.” I couldn’t have been more wrong. Adulthood Despite all that, I managed to graduate high school with good marks—even finishing at a new school I attended for just eight weeks after moving in with my mom. College was a major turning point. For the first time, I experienced independence and the ability to sit with my thoughts. I still didn’t know what I was dealing with, but being away from a broken home and forging my own identity was incredibly freeing. Freshman year felt like a fresh start…until the pandemic hit. Like many others, I was forced to return home. For someone with OCD, the sudden lack of control and isolation was devastating. I was trapped in my room, stuck in my head, with nothing but virtual classes and uncertainty. Still, I eventually got back to campus, focused on my career in the sports and entertainment industry, and was accepted into a prestigious program while working multiple internships and completing challenging coursework. But with roommates and stress came new obsessions—and still, no diagnosis. I eventually sought therapy for anxiety, realizing my mental state was unsustainable. That’s when two of my most distressing OCD subtypes emerged: Staring OCD and POCD. They worked together in the worst way—fears of inappropriately staring at people, especially children. It felt like I couldn’t exist in public without fearing I’d harm someone just by looking at them. It shattered my self-worth. I couldn’t enjoy life, couldn’t even look in the mirror. The guilt and shame consumed me. I turned to talk therapy, where I was diagnosed with severe anxiety and depression. While sessions brought momentary relief, it quickly became clear I wasn’t getting better. In fact, the act of confessing my thoughts—seeking reassurance—was fueling the OCD. Still, I didn’t have the language for it. After doing my own research (a compulsion in itself), I discovered POCD and Staring OCD. For the first time, I read stories that sounded exactly like mine. I brought this to my therapist, but they dismissed it. Unfortunately, OCD is still widely misunderstood—even among professionals. Because I didn’t fit the “cleaning and checking” stereotype, I wasn’t taken seriously. In 2023—just two years ago—I found NOCD, a teletherapy platform specializing in OCD. I scheduled a free consultation, thinking “Why not?” I was miserable and desperate for relief. The therapist who evaluated me confirmed: I had OCD. She administered the DSM-5 criteria and said I was a textbook case. This was the turning point. Through NOCD, I finally received proper treatment with Exposure and Response Prevention (ERP). I learned how OCD functions, how to track and reduce compulsions, and how to sit with discomfort instead of running from it. It took time—5 to 6 months before I noticed true change—but for the first time in my life, I felt heard. I wasn't alone. NOCD gave me a judgment-free space to unpack the most disturbing thoughts and to not be defined by them. I won’t sugarcoat it—this journey has been painful, frustrating, and nonlinear. I still live with OCD every day. But now I have tools. I’ve continued treatment with multiple NOCD therapists, joined support groups, and practiced exposures: scripting, imaginal scenarios, response prevention, you name it. I’ve learned to live with uncertainty instead of trying to solve the unsolvable. The biggest lesson? Stop trying to figure it out. OCD is emotional, not logical. The moment I stopped trying to outthink it and changed my relationship with it, everything shifted. Today, I’m not “cured,” but I’m grounded. I’m more myself than I’ve ever been. And now, I want to give back. I want to share my story so others know that they’re not alone—and that OCD doesn’t have to rule your life. Whether you're 14, 24, or 44—there is help, and there is hope.

Just stumbled across this app/community. I've been struggling with just right or perfectionist OCD for several years. Im 47 and I've had a pretty successful life, ironically because of some of my OCD traits; attention to detail, organization, perseverance, etc. But about 4-5 years ago, without any specific trigger, I started noticing more... let's call them errors. Errors in just about everything. These errors led to compulsive behaviors to "fix" them. Place the can down again, "right" this time. That piece of trash didn't land "right" in my trash bin, take it out and do it again. But really it started happening because of me physically touching or manipulating things, or really anything that involved fine motor control. Picking things up/placing down, turning switches, knobs on/off, opening/closing doors, cupboards, cabinets, using a mouse, putting on and taking off clothes, brushing teeth/hair, drying my body after a shower, pressing buttons on my phone, buttons on my shirt, pants zippers, etc. I mean, you name it. I've never had the type of classical OCD where I obsessively washed bc I was worried about germs or intrusive thoughts about my family dying. I had anxiety about the compulsing itself, or specifically avoiding certain actions so I wouldn't start compulsing. So I was kind of lost for awhile. Then I'll never forget reading this article about just right OCD and getting tears in my eyes. It was a point of some validation that others had similar symptom clusters or patterns. Not that I'd wish these compulsions on anyone! I've started seeing a therapist and taking an SSRI. Don't really like the therapist and I don't really feel like the medication works. Plus I don't like the side effects. Night sweats and sexual side effects. But, I have had some moderate success with different types of mental tricks. Essentially some self taught ERP. Little mantras I use like "not down, but forward" as in stop slowing down and laser focusing on every step, every detail and move forward, physically and mentally. Remembering that compulsions come with the idea that they provide comfort or a good feeling, when in reality, moving through a chore or task without compulsions or repetitive behavior is f**king amazing. Remember and chase that feeling. Watching the uncomfortable feeling float away or specifically identifing that feeling where my mind wants to stop and restart a motion of or an action and ignoring it to "rewire" my thinking. And distraction. Distraction is a big one too. Those are a couple of things that have worked for me. Im by no means better... I still struggle every day. And it's exhausting. This disease makes me feel so stupid and it's embarrassing and frustrating. But I've had some glimmers of hope lately and i KNOW that i can overcome it. Get back to the ass kicker in life, and with my family, and in the gym, and at work, that i know is inside of me still. Anyway, I think typing some of my journey out has been helpful so thanks for reading.