Because you already know how that goes: the relief lasts an hour, and the question comes back hungrier. Answer ten questions and get your OCD Starter Plan, built in front of you on ERP principles — the treatment with the strongest evidence for OCD. One skill to start with, three worth knowing, and a two-week checklist built to shrink the loop instead of feeding it.
// built by the clinical team at STG Health Services — your written answers aren’t stored
What takes up the most space, what the rituals cost, what happens when the anxiety spikes — plus a few health questions that keep every suggestion safe for you. Written by people who have heard it all and flinched at none of it.
Your plan is written for your answers while you watch — starting with the one skill most worth trying first, and why it's first for you. About thirty seconds.
On screen with a checklist that saves your ticks in your browser, in your inbox, and printable. One plan is enough — and the plan will tell you why that sentence matters.
ERP has two halves: facing triggers (exposure) and changing what you do next (response prevention). Full exposure work belongs with a clinician — so this plan teaches the response side, the half that’s safe to start alone and makes everything after it easier.
Your situation reflected back, steady and unjudging — the themes, the loop, and what it has been costing you.
A named skill — the Delay, the Reassurance Fast, the Uncertainty Muscle — with concrete steps and why it comes first for you.
Matched to your answers, each one named so you can go deeper on our YouTube channel — including One Rule for Helpers, for the person your rituals have recruited.
Eight to ten small steps in order, cheapest first. Delays, not dares. Reduction before elimination.
No — and that’s a feature, not coldness. Reassurance is a compulsion: every “you’d never do it” buys an hour of relief and makes the question stronger tomorrow. What the plan offers instead is the education that actually helps — intrusive thoughts are extremely common, they attack what you value most (that’s why yours feel so personal), and the way out runs through tolerating uncertainty, not resolving it. Every good OCD clinician will tell you the same.
No. ERP — exposure and response prevention — is the gold-standard treatment, and its exposure half needs a clinician to build safely. This plan teaches the response side: delaying and shrinking rituals, fasting from reassurance, building the uncertainty muscle. It’s the on-ramp, and it makes the full method easier when you get there.
Your answers are used to build your plan, then discarded — the written note you can add is never stored anywhere. That matters double here, because we know what it takes to type some of these thoughts into a box. If you receive a plan, we keep your first name and email so we can send it to you, plus anonymous statistics. That’s the whole list.
Your plan is assembled by AI following protocols our clinical team wrote and reviews. It runs inside firm guardrails built for OCD specifically: it never reassures about thought content, never builds exposure scripts, never suggests suppressing thoughts, never touches medication advice — and a safety check reviews every submission before a plan is built. The full program is run by a human clinician.
Because a few situations change what’s right to suggest — medication questions belong with your prescriber, perinatal OCD deserves your doctor’s awareness, a bipolar or psychosis history means new practices should be run past your clinician, and skin that’s cracked and bleeding from washing needs a doctor for the injury itself while the plan works on the ritual side.
The plan is free. When you’re ready for the full method, the clinician-guided ERP program is the next step — the exposure half built safely for your themes, with a professional walking the hard parts with you. Two weeks with the starter plan means you’d arrive warm, not cold.
The plan is free, the first skill is small on purpose, and nobody here will ask you to face your worst fear alone.
This tool offers self-help skills built on ERP principles — it isn’t therapy, ERP treatment, diagnosis, or medical advice, and it never provides reassurance about thought content. In crisis, call or text 9-8-8 (24/7, Canada-wide), or 911 in an emergency. · saskocd is a service of STG Health Services Inc.