Understanding OCD Flare-Ups: A Mindful and Empowering Approach

Obsessive-Compulsive Disorder (OCD) is a complex and often misunderstood condition that involves recurring, intrusive thoughts or urges (obsessions) and repetitive behaviors or mental acts (compulsions) aimed at reducing distress. These patterns are not simply habits; they often serve as a response to overwhelming anxiety or uncertainty.

What many people do not realize is that certain life experiences or internal states can intensify these symptoms. In my work as a therapist, I support individuals in recognizing the stories they hold about their struggles, empowering them to explore alternative ways of responding to distress, and reclaiming a sense of agency and self-compassion.

Below are four common contributors to OCD flare-ups, viewed through a lens that emphasizes awareness, choice, and healing.

1. Heightened Stress and Anxiety

Stress and anxiety often act as accelerants for OCD symptoms. When stress increases, individuals may feel a stronger pull toward ritualistic behaviors as an attempt to regain a sense of control or reduce inner turmoil. From a CBT perspective, this is a learned coping mechanism—one that makes sense in the context of distress, even if it becomes limiting over time.

In narrative therapy, I work with clients to explore the dominant stories that stress and anxiety have written into their lives. Together, we identify how these stories intersect with OCD, and we co-author new narratives centered on resilience and emotional regulation. Through mindfulness, we practice noticing the presence of anxiety without judgment, allowing space for gentler, more intentional responses.

2. Disrupted Sleep Patterns and Insomnia

A consistent lack of restorative sleep can raise cortisol levels and lower emotional resilience, making it more difficult to manage obsessive thoughts and compulsive behaviors. The connection between insomnia and OCD is a cycle that can be addressed by improving sleep hygiene, developing calming pre-bedtime rituals, and challenging unhelpful thoughts that arise around rest.

I often support clients in building self-compassionate sleep routines while using mindfulness to anchor themselves in the present. When we shift from self-criticism to curiosity—”What does my body need right now?”—we begin the work of restoring balance.

3. Hormonal Changes and Menstruation

Fluctuations in hormone levels can influence mood, anxiety, and OCD symptoms. Many individuals assigned female at birth report noticing a change in symptom severity during the luteal (premenstrual) phase, when progesterone levels are at their highest. This experience is real and deserves validation.

Rather than viewing these changes as failures or setbacks, I encourage clients to view them through a strengths-based lens. Understanding this pattern can be a powerful tool for self-advocacy and emotional preparation. With cognitive strategies and mindful body awareness, it becomes possible to meet these times with greater patience and self-understanding.

4. Pregnancy and Postpartum Experiences

Pregnancy and childbirth can intensify existing OCD symptoms or, in some cases, initiate new ones. This is often referred to as perinatal or postpartum OCD. These symptoms may be driven by hormonal shifts, sleep deprivation, and the intense responsibilities of caregiving.

In these situations, I work with clients to explore the deeper meanings behind their intrusive thoughts or behaviors. Often, these experiences reflect a profound sense of care and responsibility, albeit expressed in distressing ways. Through a blend of cognitive restructuring, narrative reframing, and mindfulness-based self-compassion, clients begin to see themselves not as broken or failing, but as deeply human—navigating a life-altering chapter with courage and care.

You Do Not Have to Navigate OCD Alone

If you are currently managing OCD and experiencing flare-ups—or if you suspect that you may have OCD but have not yet received a diagnosis—I am here to help. I bring a compassionate, integrative approach to therapy, combining the insight of narrative therapy, the clarity of CBT, the strengths-focus of positive psychology, and the grounded presence of mindfulness.

Together, we can identify the patterns that are causing distress and develop personalized strategies to help you live a life of greater peace, meaning, and self-trust.

Please reach out to schedule an appointment. It would be my honor to walk alongside you on your journey toward healing.

Understanding the Different Types of OCD: A Mindful and Compassionate Approach to Healing

Obsessive-Compulsive Disorder (OCD) is a mental health condition that can significantly disrupt a person’s daily life, often leading to overwhelming distress. It is marked by persistent, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) performed in an attempt to reduce anxiety. While OCD is commonly portrayed in popular media as a single, uniform experience, the reality is much more nuanced. In fact, there are several types of OCD that present in different ways, each carrying its own story of fear, control, and the search for safety.

As a therapist who works from the lens of narrative therapy, cognitive behavioral therapy (CBT), positive psychology, and mindfulness, I believe that every person’s experience with OCD is unique and deserving of compassion, understanding, and a tailored treatment plan. Below are five of the most common types of OCD. My hope is that learning about these forms may help you name your own experience, reduce self-blame, and move toward a story of healing.

1. Checking OCD

This type of OCD often arises from the fear of being careless and causing harm or damage. You may find yourself repeatedly checking appliances, locks, or light switches, fearing that if you do not, something terrible might happen. From a CBT perspective, this cycle reinforces anxiety. From a narrative stance, the underlying story may center around a fear of being irresponsible or unsafe. In therapy, we work together to explore these fears, create space for new stories of competence and trust, and build mindful strategies to reduce compulsions.

2. Contamination OCD

Contamination OCD is rooted in the fear of germs, illness, or feeling unclean. If you find yourself compelled to wash your hands frequently or clean your surroundings excessively, you are not alone. These rituals often serve as attempts to regain a sense of safety and control. Through mindfulness, we learn to tolerate discomfort and uncertainty with compassion. In our work together, I help you gradually unhook from fearful thoughts while cultivating a sense of inner calm and resilience.

3. Intrusive Thoughts OCD

This form of OCD involves sudden, unwanted thoughts or images that may feel disturbing or violent. These thoughts do not reflect your values or intentions, yet they can cause significant shame and distress. Narrative therapy helps separate you from the problem—these thoughts are not who you are. In therapy, I guide you through the process of reclaiming your identity and using CBT tools to address the thought patterns without reinforcing them through avoidance or reassurance-seeking.

4. Organization OCD

For some, the desire for symmetry, order, or precision becomes an overwhelming need. You might feel compelled to arrange items perfectly or experience discomfort if things are not “just right.” While this may seem harmless on the surface, it can become exhausting and time-consuming. Together, we explore the beliefs that drive these behaviors, often tied to the idea that order creates emotional safety. Using mindfulness and positive psychology, I help you develop new ways of relating to imperfection with acceptance and flexibility.

5. Ruminations OCD

Rumination involves getting mentally stuck on certain ideas, often abstract or philosophical in nature. These thoughts may not be distressing in themselves, but the urge to continue thinking about them can interfere with your ability to be present or attend to responsibilities. In our sessions, I support you in noticing these loops and practicing mental flexibility. We use CBT strategies to gently shift your attention and narrative practices to uncover what these ruminations may be trying to resolve on a deeper level.

Does Any of This Sound Familiar?

If any of the experiences above resonate with you, I want to assure you that help is available, and healing is possible. OCD is not a reflection of your character, but rather a condition that can be treated with care, skill, and evidence-based interventions.

I invite you to reach out to me so we can begin exploring your story together. In our work, we will identify the patterns that are keeping you stuck, develop new tools for change, and help you reclaim the parts of your life that OCD has taken hold of. You deserve support that sees you as a whole person, not just a diagnosis.

Contact me today to schedule a therapy appointment at a time that works for you. I am here to walk with you on your path to clarity, confidence, and peace.

OCD Therapy: Moving Beyond Stereotypes Toward Real Relief

Obsessive Compulsive Disorder (OCD) is often misunderstood and misrepresented. Popular media often reduces it to a preference for order or cleanliness, portraying it as a charming or quirky personality trait. These portrayals may be entertaining, but they rarely capture the lived experience of someone who is navigating the overwhelming reality of OCD. In truth, OCD is not about being particular—it is a deeply distressing mental health condition characterized by intrusive, unwanted thoughts and repetitive behaviors that can feel impossible to ignore. And it deserves specialized, compassionate care.

Reclaiming Your Story: The Reality of Living With OCD

As a narrative therapist, I understand that the stories we tell ourselves—and those imposed on us by society—shape our relationship to our symptoms. When OCD is misunderstood or minimized, it can delay accurate diagnosis and leave people feeling isolated or ashamed. OCD does not always manifest as organized drawers or spotless kitchens. It may show up as relentless fears about causing harm, obsessive thoughts related to religion, or unwanted sexual imagery. These thoughts are often followed by compulsions—mental rituals, repeated checking, counting, or other actions meant to reduce anxiety, even when they offer only temporary relief. These cycles can erode your confidence, disrupt relationships, and significantly impact your daily functioning.

Evidence-Based Help: Therapy That Respects Your Experience

Fortunately, OCD is highly treatable. I use a combination of Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP), both of which are evidence-based and proven to be effective in reducing symptoms. These methods help you gradually confront your fears in a structured, supportive way, while learning to resist the urge to engage in compulsive behaviors.

In my work, I also integrate mindfulness to help you relate differently to distressing thoughts and positive psychology to identify your existing strengths, values, and resilience. Together, we will build new coping strategies and rewrite the story OCD has been telling you—one that centers on your growth, your capacity for change, and your right to live a fulfilling life.

Therapy With Compassion and Purpose

You do not have to go through this alone. In therapy with me, you will find a supportive space to challenge the patterns that have kept you stuck. I will help you learn how to shift focus away from intrusive thoughts and toward the moments and meanings that matter most to you. I do not just treat symptoms—I help you re-author your life in a way that honors your unique experiences and values.

If OCD has been taking up too much space in your life, I invite you to reach out. I am here to walk alongside you with respect, insight, and a commitment to your well-being. Together, we can begin the journey back to yourself, one step at a time.