Mindfulness practices are often recommended to help manage anxiety, reduce stress, and stay present in the moment. If you have obsessive-compulsive disorder (OCD), you might be wondering: Can mindfulness help with my symptoms?
Mindfulness can be a valuable support tool during OCD treatment, especially when used alongside therapeutic approaches like exposure and response prevention (ERP) therapy. However, it’s critical to understand when mindfulness can be helpful and when it can be harmful for your OCD symptoms.
Keep reading to learn more about mindfulness and how it can supplement your OCD treatment.
What is mindfulness?
“At its core, mindfulness is the ability to be fully present and aware,” says Patrick McGrath, PhD, NOCD’s Chief Clinical Officer.
It’s not about trying to “clear your mind” or force yourself to feel calm. And it’s most certainly not about using thoughts or mantras to feel better. It’s simply about noticing what’s here and allowing it to be here.
Can mindfulness treat OCD on its own?
Mindfulness should never be the sole treatment for OCD. The most effective treatment for OCD is ERP therapy. ERP is a specialized form of CBT proven to be effective for OCD. General CBT, if not tailored for OCD, can sometimes be unhelpful or even worsen symptoms.
ERP works by helping you gradually face your triggers (exposure) while resisting the urge to engage in compulsions (response prevention).
Over time, this teaches your brain that the feared outcome either isn’t dangerous or can be tolerated without ritualizing.
Mindfulness can enhance this process, but it cannot replace it.
Find the right OCD therapist for you
All our therapists are licensed and trained in exposure and response prevention therapy (ERP), the gold standard treatment for OCD.
How mindfulness helps during ERP therapy
Many people with OCD find that mindfulness gives them a better foundation for engaging in ERP therapy.
Here’s how:
1. Staying present during exposures
ERP typically involves facing uncomfortable or triggering situations. Mindfulness helps you observe your anxiety without judging it or trying to make it go away. Instead of getting lost in intrusive thoughts, you can gently bring your attention back to the task at hand—even when it’s hard to do so.
“We use mindfulness more as a way to learn how to focus on the present moment as opposed to falling into rumination,” says Tracie Ibrahim, LMFT, CST, Chief Compliance Officer at NOCD.
2. Noticing urges without acting on them
One of the most challenging parts of OCD recovery is resisting the urge to do compulsions. Mindfulness helps you pause before reacting. You can notice the thought, image, urge, feeling, or sensation, name it, and make a conscious effort not to follow it.
3. Increasing distress tolerance
Mindfulness helps you accept discomfort rather than avoid it. This is essential in ERP, which is all about building tolerance for anxiety, uncertainty, and intrusive thoughts without turning to compulsions for relief.
Mindfulness vs mental compulsions
Some people accidentally use mindfulness as a compulsion, which can actually make OCD worse over time. It’s crucial to understand when mindfulness is helping, and when it’s reinforcing the OCD cycle when used as a mental compulsion.
Here’s how to tell the difference:
| Mindfulness | Mental compulsions |
| Observing a thought without engaging | Repeating a mantra to neutralize a thought |
| Noticing an urge and letting it pass | Checking how you feel to make sure you’re “okay” |
| Allowing anxiety to rise and fall naturally | Trying to force yourself to feel calm |
If you’re using mindfulness to “get rid of” an obsessive thought, it might actually be fueling your OCD cycle. A trained ERP therapist can help you spot the difference.
Common misconceptions about mindfulness and OCD
Many myths exist surrounding the use of mindfulness for OCD. These include:
- “Mindfulness means relaxing”: Not necessarily. The goal isn’t to feel better—it’s to build awareness and tolerance for discomfort.
- “If I’m mindful enough, I won’t have intrusive thoughts”: Intrusive thoughts are a normal part of being human. Mindfulness helps you change your relationship with those thoughts, not eliminate them.
- “Mindfulness works for everyone the same way”: Some people benefit from formal meditation, while others prefer informal mindfulness practices like mindful walking during exposures.
When to use mindfulness in OCD recovery
Mindfulness can be especially helpful:
- Before or after ERP exercises, to ground yourself or reflect
- During exposures, stay present and resist compulsions
- In everyday moments, notice OCD urges without reacting
If you’re working with an OCD specialist, they may help you incorporate mindfulness practices in a way that supports your treatment goals, without turning it into another ritual.
Bottom line
Mindfulness is not a cure for OCD, but it can be a powerful tool when used alongside ERP therapy. It helps you stay present, increase distress tolerance, and resist compulsions—all essential skills for OCD recovery.
But like any tool, it’s most effective when used with guidance. If you’re unsure whether you’re using mindfulness to support recovery or as another form of control, consider reaching out to an OCD specialist trained in ERP.
Frequently asked questions
Can mindfulness stop intrusive thoughts?
No, but it can help you relate to them differently. Rather than trying to suppress or control the thought, mindfulness teaches you to notice it and let it pass without reacting.
Is mindfulness part of ERP therapy?
It can be. Many ERP therapists use mindfulness-based strategies to help clients stay grounded during exposures and build tolerance for anxiety and uncertainty.
Can mindfulness become a compulsion?
Yes, if it’s used to feel “just right,” neutralize intrusive thoughts, or eliminate discomfort. An ERP-trained therapist can help you use mindfulness in a recovery-oriented way.
Key takeaways
- Mindfulness is not a standalone treatment for OCD, but it can support exposure and response prevention (ERP) therapy.
- Used correctly, mindfulness helps people notice intrusive thoughts and urges without reacting, rather than trying to suppress or neutralize them.
- Practicing mindfulness during ERP can improve distress tolerance and reduce compulsive behaviors over time.
- Using mindfulness as a compulsion, like repeating calming techniques or checking your reaction, can backfire and reinforce the OCD cycle.
