The OCD & Anxiety Podcast
This podcast explores how to build a more positive relationship with OCD and anxiety, helping listeners take back control and live the life they choose rather than one dictated by fear. Each week, the host interviews experts, therapists, coaches, and other professionals to discuss the best ways to manage OCD and anxiety. Additionally, the podcast features interviews with individuals who have experienced OCD and anxiety, sharing their stories as a way to provide support and insight.
Episodes
The Most Confusing Part of OCD Recovery
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Robert James explores a common and confusing phase in OCD recover
OCD and Regret: When the Past Becomes a Compulsion
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In this episode Robert James explores how nostalgia can turn into
OCD Rumination: When Thinking Becomes the Trap
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In this episode Robert James explains how rumination — thinking a
The Limiting Beliefs That Keep OCD Alive
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In this episode Robert James explores how OCD and anxiety can cre
Not Ready, Still Moving: OCD, Anxiety and the Next Step
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Robert James recounts running the La Bottega mountain race while
OCD Whack-a-Mole: Stop Chasing Certainty
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Robert James explains how OCD tricks us into an endless game of c
Stop Fighting OCD: Why Resistance Keeps You Stuck
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In this episode Robert James explains how fighting OCD—anger, res
When Recovery Means Living Bigger Than Anxiety
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In this episode Robert James steps back from technique-focused ti
When Caring Becomes a Burden: Hyper‑Responsibility OCD Explained
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In this episode Robert James explains hyper‑responsibility OCD —
Is ChatGPT Making Your OCD Worse?
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In this episode, Robert James discusses how AI tools like ChatGPT
This Is Why OCD Feels Impossible to Switch Off
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In this episode Robert James explores why OCD makes it hard to tr
When Love Feels Uncertain: My Battle with Relationship OCD
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In this episode Robert James shares his personal struggle with Re
When Your Mind Betrays You: Understanding Harm OCD
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In this episode Robert James explains harm OCD and why sudden, di
The OCD Memory Loop: Why Reviewing Makes It Worse
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In episode 606 Robert James explains why repeatedly replaying pas
Why OCD Makes You Overthink for Hours (And How to Break the Cycle)
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Robert James explains why overthinking is often the compulsion in
When Thinking Becomes the Compulsion - Overcoming Pure O Rumination
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In this episode Robert James explains how obsessive thinking can
Why You Can’t Relax: OCD’s Hidden Fuel
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Host Robert James explores a hidden driver of OCD: the ongoing in
Escaping Existential OCD
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In this episode Robert James explains existential OCD: how normal
The Present-Moment Superpower: Stop Rumination and Beat OCD
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Robert James explains a practical, easy-to-use approach to reduce
Episode 600: When Therapy Fuels OCD — What to Watch For
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Hello and welcome to the OCD and Anxiety podcast with Robert Jame
From the Chaos of OCD to Inner Peace
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Coach Robert James explains how to move from the chaos of OCD int
I only have mental compulsions - Pure OCD
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In this episode Robert James explains "Pure O"—OCD where the comp
How to Support a Partner with Relationship OCD (ROCD)
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Episode 597 with Robert James is aimed at partners of people with
Anna’s OCD Story: From Suffering to Supporting Others
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In this episode Robert James speaks with Anna, a psychotherapist
Why OCD Recovery Feels Wrong at First
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In this episode Robert James explains why OCD often feels worse w
How To Tolerate Uncertainty In OCD
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When OCD Targets What You Love Most
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Why Control Fuels OCD
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When People Laugh At Your OCD
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The Most Dangerous Belief in OCD
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How to Unhook From OCD Thoughts Fast
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Robert James explores the exact moment OCD hooks you, explaining why intrusive thoughts are normal and why the real problem is engaging with them. He outlines how attention and rumination feed obsessions and offers practical alternatives.
Learn simple strategies—notice without analyzing, tolerate uncertainty, use mindfulne
5 Sneaky Mistakes Keeping You Stuck with Sensorimotor OCD
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Robert James outlines five common mistakes that keep people trapped in Sensorimotor OCD—fighting sensations, testing for improvement, pseudo-acceptance, trying to do things “normally,” and shrinking your life to avoid triggers.
He offers five simple replacement habits and short exposure exercises to retrain attention, redu
OCD’s Most Convincing Lie: “I’m Broken”
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Robert James dismantles the common OCD belief that "I'm broken," explaining how intrusive thoughts and compulsions create a learned loop—not a damaged identity. He describes how compulsions reinforce anxiety, how neuroplasticity offers hope, and why learning to tolerate uncertainty is the key to change.
The episode also ou
5 Recovery Mistakes That Keep You Stuck in OCD
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In episode 586 Robert James outlines five common recovery mistakes that keep people stuck: treating anxiety as a problem to be solved, turning recovery into a certainty project, using safety behaviours during exposures, arguing with OCD, and avoiding life until you feel ready. He draws on his own experience and practical e
The Certainty Habit (That Makes OCD Worse)
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Robert James explains how chasing certainty and seeking reassurance actually strengthens OCD and keeps anxiety returning.
He shares five practical shifts you can use right away: notice the certainty hunt, stop feeding it with attention or reassurance, allow discomfort without solving it, return to what matters, and practic
What to Do When OCD Urges Feel Overwhelming
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Robert James (OCD & Anxiety podcast, episode 584) explains what to do when intense OCD urges feel overwhelming and why strong urges can actually signal progress.
The episode shares three practical approaches: create space and feel the physical sensations, redirect attention toward your values and the present, and chang
When OCD Shrinks Your World — How to Break Free
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In this episode Robert James explains how OCD narrows your world by pulling attention inward through compulsions, certainty-seeking and constant self-monitoring, and why that inward focus strengthens the problem.
He offers a clear alternative — shifting attention outward into people, purpose, movement and flow — and outlin
The One Rule That Beats OCD
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Robert James explains why trying to ‘fix’ OCD keeps you stuck and introduces a single rule: stop treating discomfort as a problem to solve. He covers five practical angles—tolerating uncertainty, replacing the fixing reflex with immediate life moves, cultivating flexibility, using simple micro-skills, and building healthie
How OCD Turns Nothing Into Something
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In this episode Robert James explains how OCD can take tiny, harmless thoughts and rapidly inflate them into urgent, consuming anxiety, and why OCD wins when we react by trying to fix or prove the thought.
He shares a real-life beach example and practical steps to resist the urge to engage — giving thoughts space, refusing
How to Break an OCD Spiral Fast (Use Movement)
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Robert James shares how exercise and simple movement can interrupt OCD rumination, calm the nervous system, and help you rebuild momentum in recovery.
He explains why movement uses up stress hormones, brings you into the present, and can be a practical tool alongside therapy or medication. Practical tips include starting s
The Real Reason OCD Won’t Let Go
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Robert James explores how resisting difficult emotions fuels OCD and offers practical guidance on shifting from fighting anxiety to curiously tuning into bodily sensations. Learn how accepting discomfort, practicing curiosity, and building tolerance can reduce compulsions and help reclaim your life
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Robert James
OCD Recovery Starts Before You Feel Ready
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In this episode Robert James explains how OCD keeps you stuck by convincing you that you must solve your thoughts before living. He shows that recovery comes from changing your response: tolerating uncertainty, taking action aligned with your values, and building momentum through commitment rather than certainty.
Robert al
The Sneakiest OCD Compulsion
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In episode 578 Robert James explores a sneaky OCD compulsion: constantly checking your internal state—how anxious you feel, whether a thought is still there, or if you’ve handled it correctly. He explains how monitoring becomes a safety behavior that teaches the brain to treat uncertainty like a problem that must be solved
OCD Rumination: How to Stop the Mental Loop Fast
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In this episode Robert James explains how rumination fuels OCD and shares a simple three-step technique—acknowledge, tolerate, refocus—to break the cycle. He also teaches a postponement strategy to give your nervous system space and to build long-term resilience.
Practical, compassionate, and actionable, this episode shows
Relationship OCD Before the Wedding: A Real Recovery Story
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Robert James interviews a former client, who shares her experience overcoming relationship OCD while planning and ultimately having her wedding.
She explains how therapy, acceptance and commitment techniques, and group support helped her sit with uncertainty, cancel and later reschedule a smaller ceremony, and move forward
Why OCD Spikes After a Good Day
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Robert James explains the cruel irony that when you begin to improve from OCD, intrusive thoughts and anxiety can temporarily increase — not because you’re failing but because the habit of OCD resists change. He shares the three-step approach: acknowledge thoughts, tolerate the anxiety, and redirect attention to the presen
3 Things Keeping You Stuck in OCD
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Robert James explains three common reasons people stay trapped in OCD: impatience and seeking quick fixes, searching for a perfect or secret solution, and failing to manage rumination.
He outlines why recovery takes time, how chasing instant relief backfires, and offers practical help—including a 12-week program and suppor
OCD Is a Problem Solving Trap
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Robert James explains why trying to fix intrusive thoughts keeps you stuck in OCD and shows a simpler approach: stop solving the puzzle. Learn how labeling the urge, allowing uncertainty, and choosing not to follow the 'white rabbit' breaks the cycle and helps you reclaim control.
Includes a mention of his 12-week Break Fr
When Control Becomes the Compulsion
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Coach Robert James explores how the search for certainty fuels OCD and why trying harder only strengthens compulsions. He explains that letting go of control isn’t giving up but stepping out of an unwinnable battle, and that acceptance — not elimination of anxiety — helps the nervous system settle.
Through metaphor and pra
Dealing with Intrusive Thoughts
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Robert James discusses practical strategies to manage and reduce intrusive thoughts — a common and distressing part of OCD.
He explains why fighting thoughts can make them worse, how to allow uncertainty without being overwhelmed, and ways to redirect attention to meaningful life activities. The episode also mentions a 12-
Is It OCD or the Wrong Relationship? The Trap of Confusion
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In episode 570, Robert James explains relationship OCD — how caring about your partner becomes fuel for doubt, rumination, and confusion, and why that confusion isn't proof the relationship is wrong.
He shares personal experience and practical advice: stop trying to think your way to certainty, practice presence, suspend j
When OCD Tricks You: Breaking Black-and-White Thinking
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In this episode Robert James explains how OCD pushes us into black-and-white thinking, amplifying anxiety and driving compulsions by convincing us we must have 100% certainty before feeling okay.
He offers practical guidance to notice and cultivate a sense of safety in the body, use grounding practices to tolerate uncertai
Reclaiming the Pen: Stop Letting OCD Write Your Life
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In this episode Robert James explores how to regain control from OCD by reclaiming your agency, proving you have choice, and using small daily steps like postponing compulsions, exposure, and values-driven attention to build lasting change.
He also briefly describes a 12-week coaching program for OCD and anxiety based on h
Don't Take The Bait: The Sushi Train Meditation for OCD Intrusive Thoughts
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This episode is a guided meditation led by Robert James designed to help you let go of OCD intrusive thoughts using a sushi conveyor belt metaphor. It teaches you to observe thoughts without reacting, stay grounded in your body, and practice being the watcher rather than the participant.
Robert also mentions a 12-week prog
OCD Setbacks: Why It Feels Like You’re Back at Square One (And Why You Aren't)
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This episode explains why setbacks in OCD are normal and not a return to square one — the progress you make is embedded in your nervous system. Robert James outlines how exposure, acceptance, and a growth mindset help you learn to lean into discomfort and build resilience.
He offers practical steps: pause without panicking
Light at the End of the OCD Tunnel: How to Feel Again
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In this episode Robert James explains how recovery from OCD comes from learning to bring difficult emotions into the light, sit with discomfort, and build resilience. He shares practical approaches like exposure work, leaning into uncertainty, and small challenges — from difficult conversations to improv or cold exposure —
Acceptance Isn't Black and White: Learning to Live with OCD
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Robert James explains why acceptance for OCD and anxiety isn’t an all-or-nothing goal but a spectrum of skills — tolerating uncertainty, leaning into discomfort, and practising exposure, ACT, and mindfulness to build acceptance over time.
He shares practical steps to practice acceptance, how it reduces the intensity of dis
Hold the Paradox: Finding Calm While Facing OCD
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In this episode Robert James explains how long-term recovery from OCD comes from learning to "hold the paradox" — accepting uncomfortable fears while consciously connecting with present-moment peace and your values.
He describes practical shifts: tolerate uncertainty, lean into discomfort, focus on the present, and outline
Is OCD Damaging My Brain? The Truth About Neuroplasticity
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Robert James explores the common fear that constant rumination and OCD permanently damages the brain and explains how neuroplasticity can work for—or against—you. He shares his personal recovery story, practical tools (acceptance, exposure, self-compassion), and how consistent practice can reshape thought patterns.
The epi
A Simple But Powerful Exposure Activity For Sensorimotor OCD
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This final sensorimotor OCD episode introduces a focused exposure exercise for Sensorimotor OCD: intentionally turning toward unwanted sensations, using slow breathing, and shifting attention between body areas to build acceptance and flexibility.
Robert also announces a new Sensorimotor OCD podcast and his 12-week program
Learning to Feel Again: The Deeper Work of OCD Recovery
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In this episode Robert James, a coach who has lived with OCD and anxiety, explores the deeper work of recovery: learning to feel difficult emotions rather than resisting them.
He explains how problem-solving and resistance fuel obsessive thoughts and compulsions, and shows how compassion, acceptance and gently leaning into
Break Free from OCD Rumination: 3 Steps to Take Back Control
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In episode 559 Robert James shares three practical tips to help you stop overthinking, quiet rumination, and refocus on the present. Learn how to redirect attention to what matters now, gently lean into uncomfortable emotions instead of numbing them, and build self-compassion to reduce the inner critic that fuels OCD think
The Key Difference Between Sensorimotor OCD and Other Forms
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In this episode Robert James explains the key differences between sensoriotor OCD—where obsessions focus inward on bodily sensations and actions—and other, more external forms of OCD. He shares his own experience and why sensorimotor OCD can feel more stubborn, but ultimately stems from the same core issue: uncertainty and
A Meditation For Finding Peace Within the Challenge of OCD
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In episode 557, Robert James leads a guided meditation to help you find brief moments of calm while living with OCD and anxiety.
The practice emphasizes resting with thoughts and sensations instead of trying to stop them, noticing the quiet awareness beneath anxiety, and carrying gentle inner strength into everyday life
Di
You’re Stronger Than OCD: Reclaiming Your Power
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In this episode Robert James explains why you are stronger than your OCD and how the condition uses your values and caring nature against you. He encourages listeners to recognize that they can choose differently, face uncertainty, and resist compulsions to reclaim their lives.
Robert outlines practical steps for recovery,
Stop Trying to ‘Do It Right’ — The Hidden Loop of Sensorimotor OCD
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In this episode Robert James explains how sensory-motor OCD tricks you into chasing the perfect way to breathe, blink or swallow and why that pursuit keeps you stuck.
He outlines a practical shift: stop searching for the perfect fix and practice acting as you would if you weren’t struggling, use brief grounding tools spari
With OCD Nothing Can Trigger You More Than Yourself
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www.robertjamescoaching.com
In this episode, Robert James explains how the biggest trigger for OCD and anxiety often comes from our own reactions, not external situations. He discusses the role of stories we tell ourselves, the importance of learning to tolerate discomfort and uncertainty, and how exposure and small challenges can prove our strength.
When OCD Uses Guilt Against You: How to Break Free
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Robert James explains how OCD weaponizes guilt to keep you trapped in rumination and why intrusive thoughts don't define your character.
He outlines practical steps—accept the feeling, breathe, notice the guilt, and gently redirect to valued activities—and introduces his 12-week Break Free from OCD program for deeper suppo
When Breathing Becomes Loud: Breaking Free from Sensorimotor OCD
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Robert James explains why hyper-awareness of breathing happens in Sensorimotor OCD, how attempts to control sensations make the problem worse, and what it means to let go.
He shares personal experience and outlines a step-by-step approach to retrain the brain, accept awareness, and build lasting peace with bodily sensation
The Perfection Trap in OCD Recovery: Why Trying Too Hard Keeps You Stuck
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In this episode Robert James exposes the "perfection trap" — how constantly measuring progress and seeking certainty can become another OCD compulsion and stall real recovery.
He explains why focusing on actions and values, not perfect outcomes, creates space for genuine change. Robert shares personal experiences, practica
The Anchor Meditation – Finding Stillness in the OCD Storm
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Join Robert James on the OCD and Anxiety podcast for a short guided meditation designed to help you anchor into your values during moments of intense anxiety or compulsions. Using the image of a boat and a deep-sea anchor, this practice helps you feel steady amid the storm, connect to what matters most, and let go of the u
Swallowing OCD: Lauren’s Story of Acceptance and Recovery
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www.robertjamescoaching.com
Robert James interviews former client Lauren about her intense struggle with swallowing (sensorimotor) OCD and the turning points that helped her heal.
They discuss how acceptance, self-compassion, managing rumination, and small daily choices — plus professional support — led to gradual freedom, setbacks included
Disclaime
Stop Playing It Safe: The Secret to OCD Recovery
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www.robertjamescoaching.com
In this episode, Robert James shares how years of cold exposure—cold showers, ice baths and the Wim Hof method—helped him manage OCD by teaching acceptance of anxiety and building resilience.
He explains the idea of leaning into discomfort, creating gentle exposure ladders for obsessions, and the importance of choosing exp
From Control to Flow - The Missing Piece in OCD Recovery
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www.robertjamescoaching.com
In this episode Robert James explains how the psychology of flow can help people with OCD and anxiety move out of rumination and back into the present.
He discusses Csikszentmihalyi's flow theory, practical ways to create challenging, meaningful activities that demand full attention, and how acceptance, values and purposef
The More You Resist, the Stronger It Gets – Sensorimotor OCD Explained
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www.robertjamescoaching.com
Robert James explains why resisting bodily awareness makes sensorimotor OCD worse and how shifting from active resistance to gentle, passive awareness can reduce its hold.
He outlines short, practical steps—briefly move toward the sensation, practice self-compassion, and use Acceptance and Commitment Therapy principles to
Attraction OCD and the Fear of Being With the Wrong Person
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www.robertjamescoaching.com
In this episode Robert James explains relationship OCD — the painful doubts and rumination that make you question attraction and love — and offers simple, practical steps to stop seeking certainty, come back to the present, and reduce compulsive thinking.
He also briefly describes a 12-week program to help break free from
3 Habits Keeping You Stuck in the OCD Cycle
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www.robertjamescoaching.com
Robert James outlines three common patterns that keep people stuck in OCD: seeking certainty/perfection, getting trapped in rumination, and rigidly avoiding difficult emotions through compulsions.
He explains how learning to tolerate uncertainty, interrupt rumination, and allow uncomfortable emotions can reduce compulsive
Sensorimotor OCD: Why Doing Things Manually Isn’t the Issue
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www.robertjamescoaching.com
Robert James explains why manually controlling breathing, swallowing, blinking, or other body actions isn't what keeps sensorimotor OCD going. Instead of treating these actions as harmful compulsions, he encourages acceptance, compassion, and shifting attention toward values and present-moment activities.
Learn how letting
The One Freedom OCD Can’t Take Away
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www.robertjamescoaching.com
In this episode Robert James explores how, even when OCD feels overpowering, you still have the power to choose how you respond. He emphasizes acceptance, self-compassion, and redirecting attention toward your values as practical ways to create meaning and move forward.
Robert also outlines next steps you can take, and men
Taking Back Control From OCD
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www.robertjamescoaching.com
In this episode, coach Robert James shares a vivid metaphor of a noisy neighbor to explain how OCD demands perfection and certainty, and how we can disempower it by facing anxiety head-on.
He discusses practical steps like exposure activities, acceptance, and living by your values, and mentions a 12-week program with a fre
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