Your Anxiety Toolkit Ep. 463

“My OCD Subtype Keeps SHIFTING: 3 Steps to GENERALIZE Your ERP Skills”

Host: Kimberley Quinlan, LMFT | Anxiety & OCD Specialist
Release Date: December 10, 2025

Episode Overview

In this episode, Kimberley Quinlan addresses a frustrating problem faced by many people with OCD: “whack-a-mole” obsessions, where the type or theme (“subtype”) of OCD keeps shifting. Kimberley explains why this happens and offers listeners three science-backed strategies to generalize their Exposure and Response Prevention (ERP) skills, so they can address any OCD theme as it arises. The focus is on empowering listeners to break out of the cycle no matter what new content OCD throws their way and to move towards recovery with self-compassion and practical mindset shifts.

Key Topics and Discussion Points

1. The “Whack-a-Mole” Nature of OCD

• Kimberley starts by naming a familiar experience: just as you begin to make progress with one OCD theme, a new one appears.
• Quote:

  “It feels like whack a mole. When you manage one, another one pops up over here...That is so common we often call it whack a mole obsessions.” (01:00)

• She shares a client story to illustrate how OCD themes morphed repeatedly—from contamination to perfectionism to relationship OCD—across her client’s life, even as effective ERP brought relief each time.

2. The OCD Cycle Remains the Same (Regardless of Content)

• Kimberley breaks down the universal OCD cycle:
  • Intrusive thought → Anxiety/uncertainty → Compulsion → Temporary relief → Reinforcement of OCD.
• The driving mechanism is always the same, whether the obsession is about contamination, harm, morality, relationships, or anything else:

  “No matter the content, the treatment always stays the same...The only thing that changes is the content of the obsession.” (07:10)

• Kimberley encourages listeners to “zoom out” and see how OCD tricks remain consistent, changing only the words or images but not the underlying process.

3. Externalizing OCD as a Trickster

• Kimberley uses a playful—and effective—analogy: imagining OCD as a lazy, mischievous “monster” sitting on your shoulder, looking for your vulnerabilities and throwing the easiest, laziest threats your way:

  “He’s lazy. He wants to sit back and enjoy his margarita and just chill in the sun. And so he’s going to throw the thing out that you value the most. Your job is to get really good at not buying into that content.” (11:00)

• When you stop reacting to one theme, the “OCD monster” looks for another one that will hook you emotionally.

4. The Three Key Science-Backed Steps to Generalize ERP

1. Catch the Repetitive Cycle

• Practice observing the OCD cycle across all themes.
• Visualize the process as zooming out with a camera to notice the pattern, not just the current obsession.
• Quote:

  “You’re gonna have to pause and be like, wait, I think I’m stuck. And you’re going to have to zoom back out and catch that this is the same cycle OCD uses in every subtype.” (15:00)

2. Practice Not Engaging with the Content

• Don’t get caught up in the specifics (content) of each obsession.
• Recognize the urge to solve or neutralize as just part of the OCD cycle, regardless of how urgent or real it feels.
• Kimberley’s advice:

  “Do not touch it with a 10-foot pole. If there’s an intrusive thought with a lot of urgency that is not in line with your values...it’s OCD, right? ...and we’re going to practice not engaging with it.” (16:46)

3. Response Prevention—Resist ALL Compulsions for ALL Subtypes

• No matter how your obsessions change, practice ERP by resisting all compulsive responses, whether they are checking, seeking reassurance, avoiding, ruminating, or self-criticism.
• Maintain “grit” and steadily repeat this process, even when OCD insists “this one is different.”
• Quote:

  “Your job is going to be to practice not engaging in any of these compulsions, no matter how many of these subtype obsessions you have.” (18:47)

• Kimberley notes:

  “If you’re doing this on repeat...that is proof you are doing the most courageous, badass work...because you are not engaging. You’re doing your response prevention. You’re seeing how it’s pulling you in, and you’re changing your behavior.” (20:30)

Notable Quotes & Memorable Moments

• On content switching:

  “The only thing that differs is the content. And the content is simply just words...that’s the nature of OCD.” (09:00)

• Permission for imperfection:

  “And you will fail at it. That is totally normal. You just keep, keep on practicing.” (21:45)

• On OCD’s most insidious trick:

  “OCD is really tricky at telling you this one is different...it loves to convince you that this fear is real and it’s urgent. It really loves to tell you that you’re being irresponsible if you don’t do this...very, very tricky.” (22:30)

• Reassurance that recovery is possible:

  “You can recover even if your OCD switches from one subtype to the next all day long—there is still the same treatment you’re going to use.” (24:20)

Actionable Takeaways and Mindset Shifts

• Don’t be fooled by content: Practice seeing OCD’s changing themes as superficial—focus on not feeding the cycle.
• Be incredibly patient and compassionate with yourself:

  “This is hard work, this is challenging work and it does require you to practice that part of the muscle of the brain where you zoom out and you see this for what it is.” (24:00)

• Keep practicing even when it feels new or especially scary: Expect OCD to claim “this one is different” and remember that’s another trick.
• Make a list of YOUR compulsions: This helps identify how you most frequently get caught and what to resist.

Key Timestamps

| Timestamp | Segment Description | |-----------|-------------------------------------------------| | 01:00 | Introduction to shifting OCD subtypes | | 03:10 | Client story: repeated return and shifting themes| | 07:10 | Explanation of the OCD cycle | | 09:00 | Understanding content vs. process | | 11:00 | “OCD monster” metaphor | | 13:35 | Strategies to spot and generalize the OCD cycle | | 15:00 | Step 1: Catch the cycle | | 16:46 | Step 2: Do not engage with the content | | 18:47 | Step 3: Practice response prevention for all | | 20:30 | Encouragement for repetition and patience | | 22:30 | Warning: “this one is different” OCD trap | | 24:00 | Kindness, compassion, and universal approach | | 24:20 | Reassurance: Same treatment, any theme |

Tone and Style

The episode is warm, empathetic, and encouraging, balancing tough love with plenty of validation for how hard this work can be. Kimberley’s style is down-to-earth, practical, and filled with relatable metaphors designed to make complex ideas actionable for her audience. She provides hope and a sense that small steps, repeated often and with self-compassion, are the path out.

Closing Quote:

“It is a beautiful day to do hard things.” (24:35)

For More Resources:
Visit cbtschool.com for self-paced courses and tools, including “Your OCD Toolkit” for individuals and clinicians.