reclaim your peace of mind and learn to trust yourself again.
I-CBT & ERP: OCD Therapy in Southington, CT & online across CT
Do you find yourself stuck in mental loops that pull you away from the life you want to be living?
You may have tried Exposure and Response Prevention (ERP) or traditional talk therapy, yet still find yourself stuck in cycles of self-doubt and habits that drain your time and energy. You understand, logically, that your fears and behaviors may not make sense—but they still feel convincing in the moment.
Your mind is constantly filled with “what if” questions…
What if I missed something?
What if this means something about me?
What if I can’t be sure?
Anxiety lingers well into the night—bedtime routines stretch longer than you’d like, sleep feels elusive, and the mental checking doesn’t fully shut off. Loved ones grow confused or frustrated by patterns you wish you could control.
You’re longing for your mind to quiet and for your time to feel like your own again. And yet, despite all your effort, relief often feels just out of reach—leaving you more discouraged and less trusting of yourself.
You’re ready to understand why OCD keeps pulling you into these loops—and how to step out of them in a way that feels safe, clear, and sustainable. That’s where thoughtful, evidence-based OCD therapies come into play…
You, yourself, as much as anybody in the entire universe, deserve your love and affection.
—Buddha
how ocd therapy grounded in Inference-based cbt works
You can break the OCD cycle by learning to trust your senses and lived reality.
Inference-Based Cognitive Behavioral Therapy (I-CBT) is an evidence-based treatment for Obsessive Compulsive Disorder that focuses on how doubt takes hold—and how to step out of it. Rather than engaging with imagined possibilities, I-CBT helps you learn to ground yourself in what is real, observable, and happening right now. Through I-CBT, you learn to shift attention away from “what if” thinking and back toward your five senses, common sense, body sensations and desires, and your core sense of self. As this happens, confidence and self-trust begin to rebuild—not through reassurance, rather through direct experience.
Unlike Exposure and Response Prevention (ERP), I-CBT is an exposure-free approach. Many people find it feels gentler and safer, particularly if past treatments felt overwhelming or activating.
I-CBT offers a skills-based approach that combines psychoeducation, practical exercises, and real-life application—helping your brain slow down and reorient to reality. This method focuses on how imagination, possibility, and faulty reasoning keep OCD alive. Together, we look closely at how OCD operates and what it believes it is protecting you from in order to dispel the myth.
I describe OCD as a skilled illusionist—convincing, persuasive, and hard to question in the moment. I-CBT helps pull back the curtain on those tricks, so you can recognize when OCD is running the show and choose a different response.
Over time, you begin to write a new story—one grounded in reality rather than fear. And perhaps most importantly, I-CBT helps you reconnect with who you truly are beneath the doubt. Not who OCD tells you you are—but who you actually are. By the end of treatment, many clients feel more steady, self-trusting, and back in the driver’s seat of their lives.
What the I-CBT process looks like:
I-CBT is a structured, step-by-step approach to OCD treatment—designed to help you understand what’s happening in your mind and to gradually feel steadier and more confident navigating daily life.
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In the first few sessions, we’ll focus on understanding what you’ve been struggling with and how OCD shows up for you specifically. We’ll review your intake questionnaires, talk through relevant life and family history, and identify patterns that feel important to you.
Together, we’ll also clarify your goals for therapy. This helps ensure our work feels intentional and collaborative—focused not just on reducing symptoms, but on helping you live in a way that feels more like you.
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Once we’ve agreed that Inference-Based Cognitive Behavioral Therapy (I-CBT) is the best fit for your symptoms—rather than starting with trauma work or another approach—we’ll spend time getting you oriented to the model.
You’ll learn how I-CBT understands OCD, why obsessive doubts can feel so convincing, and how this approach differs from traditional CBT or exposure-only treatments. We’ll also review the introductory material that lays the foundation for the 12 I-CBT modules, so you know what to expect and why each step matters.
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I-CBT is organized into 12 core modules, each building on the one before it. Together, they help you learn how to step out of obsessive doubt and rebuild trust in your own reasoning.
During sessions, I’ll share my screen and we’ll usually move through one to two modules at a time. We can take turns reading the material, or I can guide you through it—whatever feels most supportive.
We’ll pause often to talk things through, apply the ideas to your real-life experiences, and make sure everything feels clear and relevant. At times, I may suggest simple between-session practices to help you strengthen these skills in everyday life.
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After completing the 12 modules, we’ll take time to review your progress together. This includes re-administering OCD measures, reflecting on what’s shifted, and revisiting any modules where you may still feel unsure or stuck. I’ll also send you follow-up resources so you can continue practicing and stay confident and grounded in the skills you’ve learned.
If additional support feels helpful—such as exposure work or trauma-focused therapy—we’ll talk through that thoughtfully and decide on next steps together. That might look like continuing our work using Brainspotting or EMDR Therapy, a referral to another provider who specializes in a different area, or taking an intentional break from therapy.
How ACT principles shape my I-CBT work:
While I-CBT helps us understand how obsessive doubt gets started and sustained, Acceptance and Commitment Therapy (ACT) helps guide how we respond to that doubt. In our work together, ACT encourages a stance of curiosity rather than control—helping you notice obsessive thoughts without getting pulled into endless mental debates or reassurance-seeking.
Instead of trying to force certainty or eliminate discomfort, we focus on building mental flexibility, self-trust, and the ability to move toward what matters most to you, even when doubt shows up.
This means therapy isn’t about “winning” against your thoughts. It’s about learning how to relate to them differently, so OCD no longer dictates your choices, your values, or the direction of your life.
When Exposure Therapy is Helpful
While I-CBT is the primary approach I use in treating OCD, some clients may benefit from carefully tailored exposure-based strategies along the way or following I-CBT. When used, exposure is always collaborative, paced, and grounded in your goals—not imposed as a one-size-fits-all requirement.
This method I am referring to is called Exposure and Response Prevention (ERP) and it involves gradually facing fears and refraining from rituals or compulsive behaviors to reduce anxiety over time.
We consider these exposure-based tools if they support your progress and align with your capacity, values, and sense of agency in the work.
Thoughtful, evidence-based OCD treatment can help you…
Notice when self-doubt and “what if” thinking are pulling you away from your life—and gently return to what’s happening right now
Make sense of why obsessive doubts feel so real, and learn how to loosen their grip when they don’t align with your values
Reconnect with your own reasoning, judgment, and inner sense of knowing
Respond to intrusive thoughts and behavioral urges with clarity and confidence, rather than urgency or fear
Relate to uncertainty in a way that feels calmer, steadier, and more self-directed
Create more space in your mind and life for what matters most—and experience greater inner peace
Frequently asked questions about I-CBT & ERP for OCD
FAQs
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I-CBT helps you understand why obsessive doubts feel so convincing—and how to step out of them without fighting, suppressing, or proving anything wrong. Rather than focusing on exposure or managing anxiety directly, I-CBT works at the level of reasoning. It targets the doubts so that the anxiety and compulsions you’ve been getting may resolve as well.
You’ll learn how OCD pulls you into imagined possibilities (“what if” thinking) and how to reconnect with what you already know and trust. Over time, this can reduce the intensity of intrusive thoughts and the urge to respond to them with compulsive behaviors—so you can feel more present, confident, and free in your daily life.
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Exposure and Response Prevention (ERP) focuses on gradually facing feared situations while resisting compulsions, with the goal of reducing anxiety over time. For many people, this approach can be helpful—but it can also feel overwhelming or invalidating.
I-CBT takes a different path. Instead of asking you to confront feared scenarios, it helps you understand how obsessive doubt is created in the first place. As a result of this insight, the anxiety and compulsions you’ve been struggling with may reduce and become less intrusive.
I-CBT is more cognitive and reflective, and many clients find it gentler and more empowering than ERP. That said, therapy isn’t one-size-fits-all, and we’ll always talk openly about what feels supportive and aligned for you. You might benefit from thoughtful exposures and after engaging in I-CBT you may have more confidence in this area.
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Yes. I-CBT integrates seamlessly with Acceptance and Commitment Therapy (ACT) and supportive talk therapy, allowing us to move fluidly between learning about OCD and making sense of your lived experience. ACT ensures that our work is mindful and that your choices are aligned with your core values. And there is always space to reflect, ask questions, and process what’s coming up—at a pace that feels safe and collaborative.
I also often integrate parts work (IFS-informed) to help you relate to your OCD symptoms as protective parts of you, rather than something to fight against. If rumination is a significant concern, we may also incorporate strategies to help you disengage from mental loops more effectively. If gentle exposure feels appropriate, that can be woven in thoughtfully. And if OCD symptoms are connected to past trauma, we may incorporate or transition into EMDR Therapy or Brainspotting. Brainspotting can also be used alongside I-CBT as a way to support nervous system regulation throughout the process.
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That’s a very common concern, and something I’m sensitive to. I-CBT is structured, but it’s not rigid. We move at a pace that feels manageable, and there’s always space to slow down, ask questions, or pause when something feels unclear or emotionally charged. In addition, incorporating Acceptance and Commitment Therapy (ACT) ensures that the process encourages mindfulness, mental flexibility and alignment with your personal values.
Therapy is meant to feel collaborative, not pressured. If at any point you’re feeling overwhelmed, we’ll adjust together and support you through it. I may also recommend engaging in some Brainspotting for nervous system regulation. This is a focused, gentle and intuitive process where you focus on a ‘resource spot,” which is a place where you look that gives you access to more calm and steadiness.
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Yes, in fact, I-CBT works very well in an online format. During sessions, I’ll share my screen and guide you through learning how OCD works and how to step out of obsessive doubt. We use the core I-CBT modules as a starting point, then slow things down—talking through the concepts together, weaving in ACT principles and exposures if needed, and applying everything directly to your real-life experiences.
Many clients appreciate doing this work from the comfort of their own space, where they already feel grounded and comfortable. For the best experience, I recommend using a computer, laptop, or tablet so you can view the materials easily. If a smartphone is your only option, that’s okay too—I’ll read the content aloud and make sure nothing important is missed.
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Yes. I offer adjunct I-CBT as a short-term, structured option for individuals already engaged in therapy who want focused, evidence-based treatment for OCD. A typical course of I-CBT spans approximately 3–4 months and follows a clear framework designed to address obsessive doubt at its source. Exposure and Response Prevention (ERP) may also be incorporated when clinically appropriate, using thoughtful and gradual exposures tailored to your goals.
This format allows you to receive specialized OCD treatment while maintaining your existing therapeutic relationship. Collaboration with your provider is available with your written consent.
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What is an OCD Intensive?
An OCD Intensive is a focused, extended therapy experience designed to help you make meaningful progress in a shorter amount of time. Instead of spreading therapy out over months, Intensives allow us to work together in a more immersive way—building momentum through longer, uninterrupted sessions.
You can think of an Intensive as several therapy sessions thoughtfully clustered together, creating space for deeper focus, continuity, and faster movement through the I-CBT process aligned with the principles of ACT.
What does an OCD Intensive include?
Most OCD Intensives follow a 3–4 day format, with 3-hour sessions each day. These sessions can be scheduled within a single week or spread out over the course of a month, depending on your needs and capacity.
Your Intensive begins with a 90-minute intake session, where we clarify your goals and map out a personalized Intensive plan. From there, we move through multiple I-CBT modules during each Intensive session day.
After the Intensive is complete, we meet for a 60-minute post-Intensive support session to review your progress, address any remaining areas where you feel stuck, and identify next steps to help you continue integrating the work.
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I completed a multi-day I-CBT training led by OCD consultant, trainer, and therapist Andrea Gutierrez-Glik, LCSW. I was drawn to I-CBT’s practical, respectful approach—and felt relieved to find a method that could help clients without requiring them to confront feared situations before they felt ready.
I also engaged in a multi-day ACT and ERP training led by Michael P. Twohig, Ph.D., Professor of Psychology and USU ACT Research Group. I believe in the importance of enhancing psychological flexibility through ACT’s six core processes including acceptance, cognitive defusion, being present, self-as-context, values, and committed action. I learned about how to make exposure therapy aligned with core desires and ensure they are gentle and helpful.
My OCD training also includes education through NOCD, along with ongoing participation in OCD-focused consultation and peer support groups. I remain committed to continued learning and plan to pursue additional training in OCD treatment methods. While technique matters, I always hold the therapeutic relationship as central—because feeling understood, supported, and safe is what allows meaningful change to unfold.
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If you're interested in working together using I-CBT or ERP for OCD, it’s important that you feel comfortable with your therapist guiding the process. Here’s what getting started typically looks like:
The first step is scheduling a brief consultation call here. This allows us to talk about the symptoms you're experiencing and determine whether my approach to OCD treatment feels like a good fit for your needs. If we decide to move forward, we’ll schedule your intake session during that call. At that time, I will also collect a form of payment to hold your appointment.
Within about 24 hours after scheduling, you’ll receive your intake paperwork through your email. These forms help me understand your background, current concerns, and goals for treatment. I ask that the paperwork be completed at least 48 hours before your intake session so I have time to review everything thoughtfully before we meet.
During the intake session, we’ll explore the patterns of obsessions and compulsions you’ve been experiencing and begin identifying treatment goals. From there, we’ll develop a treatment plan and begin the therapy process using structured approaches such as I-CBT and ERP to help you gradually challenge OCD patterns and build lasting change.