If you’re dealing with Obsessive-Compulsive Disorder (OCD), you know how overwhelming those intrusive thoughts can be. They make you doubt everything, from whether you’ve locked the door to whether you’ve harmed someone without realizing it. It’s exhausting. But there’s a way to tackle these doubts, and it’s called Inference-Based Cognitive Behavioural Therapy (I-CBT).

What is I-CBT?

I-CBT is a type of therapy designed to help people with OCD. Unlike traditional CBT, which focuses on challenging thoughts, I-CBT digs deeper into why you start doubting in the first place. It’s like peeling back the layers to understand what’s driving those obsessive thoughts.

In OCD, these thoughts often come from a place of doubt, where your mind tells you something that doesn’t match reality. For example, you might think, “What if I didn’t turn off the stove?” even when you know you did. I-CBT helps you recognize when you’re slipping into doubtful thoughts. It also teaches you how to resist getting caught up in them.

How Does I-CBT Work?

In I-CBT, you learn to identify when you’re making what’s called an “inferential error”—that’s when your brain jumps to a conclusion that isn’t based on reality. These errors feed your OCD, making you feel like you need to act on your obsessive thoughts.

Your therapist will work with you to spot these errors and help you understand why they’re happening. Then, you’ll learn how to challenge them by focusing on what’s real and what’s not. Over time, this practice can weaken the grip OCD has on you. This will give you more control over your thoughts and actions.

How Does I-CBT Help with OCD?

Inference-based CBT (I-CBT) is all about addressing the root cause of OCD—doubt. When you have OCD, your brain tricks you into believing that unlikely or even impossible scenarios are real. This leads to compulsive behaviours (e.g. checking, cleaning, or seeking reassurance). I-CBT helps by teaching you to recognize when your mind is making these doubtful leaps and how to stop them before they spiral out of control.

In therapy, you’ll work on identifying when you’re making these “inferential errors”. In other words, those moments when your brain convinces you that something bad could happen. Once you learn to catch these errors, you can challenge them with reality-based thinking. Over time, this process weakens the power of OCD. It also reduces the frequency and intensity of your obsessions and compulsions.

I-CBT Treatment Components

• Inference-based CBT (I-CBT) has several key components that work together to help you manage OCD. Understanding these components can give you a clearer picture of what to expect during treatment. It can help you regain control over your thoughts and behaviours.

  1. Identifying Inferential Errors. The first step in I-CBT is learning to recognize when your mind is making inferential errors. In other words, those moments when you jump to conclusions that aren’t based on reality. For example, you might think, “What if I accidentally hurt someone?” even when there’s no evidence to suggest that could happen. Your therapist will help you identify these errors and understand how they fuel your OCD.

  2. Challenging Doubtful Thoughts. Once you’ve identified an inferential error, the next step is to challenge it. This means questioning the validity of the doubtful thought and comparing it to reality. For instance, if you’re worried that you didn’t lock the door, you might remind yourself of the many times you’ve successfully locked it in the past. This process helps you build confidence in your ability to trust your judgment.

  3. Reality-Based Thinking. A core part of I-CBT is shifting your focus from improbable fears to what’s actually happening. Instead of getting caught up in “what if” scenarios, you’ll learn to stay grounded in reality. This involves practicing mindful awareness. It also involves resisting the urge to engage in compulsive behaviours.

  4. Resisting Compulsion. I-CBT also involves learning to resist the compulsions that often accompany OCD. By addressing the underlying doubts and errors in thinking, you’ll find it easier to resist the urge to perform compulsions. Over time, this reduces the power that OCD has over your daily life.

  5. Building Long-Term Resilience. Finally, I-CBT focuses on helping you develop long-term strategies for managing OCD. You’ll learn how to apply the skills you’ve gained in therapy to new situations. This will ensure that you can continue to challenge and overcome doubts as they arise in the future. This resilience is key to maintaining progress and preventing relapse.

  These components work together to create a comprehensive approach to treating OCD. Therapy will give you the tools you need to understand and manage your symptoms. By focusing on the root causes of your doubts and learning how to challenge them, I-CBT empowers you to take control of your life.

  Benefits of Inference-Based CBT

  I-CBT offers several key benefits for people with OCD:

  • Targeting the Source. By focusing on the root cause—doubt—I-CBT helps you tackle OCD where it starts. This makes it easier to break the cycle of obsessions and compulsions.

  • Building Confidence. As you practice identifying and challenging inferential errors, you start to trust your judgment again. This boost in confidence can reduce the need for compulsive behaviours and constant reassurance.

  • Personalized Approach. I-CBT is tailored to your specific patterns of thinking. Your therapist will help you understand your unique inferential errors and guide you in correcting them.

  • Long-Term Relief. Because I-CBT addresses the underlying mechanisms of OCD, it can provide lasting relief. It can help you manage your symptoms more over time.

  History and Development of I-CBT

  Inference-Based Cognitive Behavioral Therapy (I-CBT) is a relatively new approach to treating OCD. Psychologists developed I-CBT to address gaps in traditional therapies. They noticed that some people weren’t responding well to standard treatments like Exposure and Response Prevention (ERP). These individuals often got caught up in irrational doubts—worrying about things that weren’t happening but felt real.

  To help people understand why their minds create these doubts, the creators of I-CBT focused on how people with OCD make “inferential errors.” Where they jump to conclusions that don’t match reality. By targeting these errors, I-CBT reduces the power of obsessive thoughts and gives people more control over their lives. Therapists worldwide now use I-CBT as a specialized approach to treating OCD.

  Is Inference-Based CBT Effective?

  Yes, I-CBT is an effective treatment for OCD. It is particularly helpful for those whose symptoms center around doubt and uncertainty. While traditional CBT is effective, I-CBT can be another treatment option for OCD.

  It’s important to remember that therapy is not a one-size-fits-all solution. What works for one person might not work for another, so it’s crucial to discuss your specific needs with an OCD therapist.

  Connecting with an Inference-Based Therapist

  Living with OCD can feel like a constant battle, but I-CBT offers a path toward relief. It’s about understanding why your mind creates these doubts and learning how to stand up to them. With patience and practice, you can reclaim your life from OCD and start trusting yourself again.

  If you think I-CBT might be right for you, reach out to a therapist to see if I-CBT can help. Remember, you don’t have to face OCD alone—help is available, and it’s okay to ask for help.

  Book a Free Consultation with Virtual CBT

  Finding the right therapist is a key step in managing OCD with I-CBT. At Virtual CBT Psychotherapy, we have a variety of OCD therapists to choose from. Click the button below to book a free consultation. Learn how i-CBT can help. Our Clinical Directors will match you with an OCD therapist. Learn more about our OCD therapists.