How Do I Get Rid of Intrusive Thoughts? Treating OCD with ERP
Intrusive thoughts can feel alarming, confusing, and distressing. You may wonder, “Why am I having these thoughts?” or “What’s wrong with me?” The truth is—intrusive thoughts are a common experience, especially for those living with Obsessive-Compulsive Disorder (OCD). The good news is that OCD is highly treatable, and one of the most effective therapies available is Exposure and Response Prevention (ERP).
At Still Minds Psychology in Ft. Lauderdale, Florida, we specialize in helping clients overcome intrusive thoughts using evidence-based, compassionate treatment.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted, involuntary thoughts, images, or urges that suddenly pop into your mind. They can be violent, sexual, blasphemous, or just plain bizarre—often the opposite of your values and beliefs.
For example:
“What if I hurt someone I love?”
“What if I lost control and did something terrible?”
“What if I accidentally sinned?”
“What if I get sick from touching this doorknob?”
“What if my sexuality is different than I think it is"?”
If these thoughts cause distress and lead to repetitive behaviors or avoidance, they may be symptoms of OCD.
How OCD Keeps You Stuck
OCD traps you in a cycle of fear and reassurance. The more you try to suppress or neutralize your intrusive thoughts—by checking, avoiding, praying, or seeking reassurance—the stronger they become. Over time, this cycle reinforces the brain’s false alarm system, making intrusive thoughts feel more real and threatening.
What Is ERP Therapy?
Exposure and Response Prevention (ERP) is the gold standard treatment for OCD. It’s a specialized form of Cognitive Behavioral Therapy (CBT) that helps retrain your brain’s response to intrusive thoughts.
ERP works in two main steps:
Exposure – Gradually facing the situations, images, or thoughts that trigger your anxiety.
Response Prevention – Learning to resist the compulsions or rituals that temporarily relieve anxiety.
Over time, your brain learns that the feared outcomes don’t occur—and even if anxiety shows up, it naturally fades without compulsions.
What ERP Looks Like in Practice
At Still Minds Psychology, we tailor ERP to each individual. A typical session might involve:
Writing down a feared thought and sitting with the discomfort.
Touching a “contaminated” object without washing.
Resisting the urge to seek reassurance from a loved one.
Practicing mindfulness techniques to tolerate uncertainty.
The goal isn’t to eliminate intrusive thoughts entirely—it’s to change how you respond to them so they lose their power.
Why ERP Works
ERP teaches your brain that anxiety is not dangerous and thoughts are not facts. By breaking the compulsive cycle, you reduce the frequency and intensity of intrusive thoughts over time. Research consistently shows that ERP leads to lasting improvement in 60–80% of individuals with OCD.
Getting Help for Intrusive Thoughts in Ft. Lauderdale
If intrusive thoughts are taking over your life, you don’t have to face them alone. At Still Minds Psychology, our licensed therapist, Meghan Cromie, MA, LMHC, is trained in ERP and other evidence-based treatments for OCD, panic disorder, and anxiety.
We offer in-person therapy in Ft. Lauderdale and telehealth sessions across Florida, Texas, Vermont, South Carolina, and Idaho providing flexible options for your schedule.
Take the First Step Toward Freedom
OCD can make you feel trapped in your own mind—but recovery is possible. With ERP therapy, you can retrain your brain, reduce your anxiety, and regain control of your life.
Contact Still Minds Psychology in Ft. Lauderdale today to schedule a free consultation or learn more about ERP for OCD. Many people with OCD make a full recovery, learn more about OCD treatment at Still Minds, and if you’re ready to get started reach out for a free 15 minute call.
Serving Ft. Lauderdale, Boca Raton, Coral Springs, Hollywood, and surrounding South Florida areas.
