173. How long does OCD RECOVERY take? The 4 to 8 month roadmap EXPLAINED!

Is Perfectionism Hijacking Your Values? 🧠

In this episode of The OCD Whisperer Podcast, Kristina Orlova speaks with Dr. Marisa Mazza, PsyD. Together, they explore the final pieces of the ACT (Acceptance and Commitment Therapy) puzzle: values and committed action, and how to integrate these tools into a long-term recovery journey.

Dr. Mazza opens up about: • The critical difference between "Values" (directions) and "Goals" (destinations) • How perfectionism can turn your guiding principles into rigid, impossible rules • The "60–70% Rule"—why aiming for "good enough" is the secret to avoiding burnout • A breakdown of the 6 core processes of ACT: Presence, Values, Committed Action, Self-as-Context, Defusion, and Willingness

Whether you’re navigating OCD yourself or supporting someone, this episode offers a clear, compassionate roadmap for moving away from a life ruled by fear and toward a life led by what truly matters to you.

📲 About Marisa Mazza (guest): • PsyD, a faculty member of the Behavioral Therapy Training Institute, author of The ACT Workbook for OCD • LinkedIn: https://www.linkedin.com/in/drmazza/ • Web Page: https://www.choicetherapy.net/team

✂️ TIMESTAMPS: [00:00] – The "Success" Trap: Why your goals might actually be feeding your OCD. [02:01] – The North Star Method: Values vs. Goals (And why the difference is everything). [04:29] – The 60% Rule: How "Good Enough" is the ultimate weapon against perfectionism. [05:55] – The Life Basket Strategy: How to stop OCD from hijacking your entire energy supply. [09:24] – The "Miracle Morning" Test: A 60-second self-reflection to find your true self. [11:58] – The "Itty Bitty Step": How to move forward when you feel completely paralyzed. [14:56] – Courage is Fear Walking: Why you don't need to "feel ready" to start recovery. [16:54] – The Carrot Technique: Finding the "Big Purpose" that makes the pain of ERP worth it. [21:07] – Failing with Purpose: Why you need to get "good" at failing to get better. [24:20] – The Recovery Roadmap: What actually happens inside an ACT therapy session? [26:40] – Compulsion Math: Why short-term relief is stealing your long-term life [29:30] – The Real Timeline: How long does it actually take? (4 months vs. 1 year) [32:27] – The "Slow Food" Movement: Why rushing recovery is the fastest way to stay stuck

✅ Resources & Links

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✅ About OCD Whisperer Welcome to OCD Whisperer! Each episode shares tools and insights for OCD recovery, managing intrusive thoughts, ERP therapy, CBT techniques, anxiety relief, and mindfulness practices. Join me for expert interviews and personal insights into overcoming OCD. Subscribe to find support, strategies, and hope for your OCD journey.

⚠️ Disclaimer: Please note while the host is a licensed marriage and family therapist specializing in OCD and anxiety disorders in the state of California, this podcast is for educational purposes only and should not be considered a substitute for therapy.

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