Inference-based Cognitive Behavioral Therapy (ICBT)
Texas • Oregon • Washington• Online
Inference-Based CBT (I-CBT)
What it is
Inference-Based CBT (I-CBT) is a structured, evidence-based therapy developed specifically for Obsessive-Compulsive Disorder (OCD). Instead of focusing only on compulsions or rituals, I-CBT goes deeper, addressing the way intrusive thoughts take root in the first place.
OCD is not about “random” anxiety it’s often driven by doubts that feel vivid, urgent, or terrifying, even when they’re disconnected from reality. I-CBT helps you recognize the difference between healthy doubt and OCD-driven doubt, so you can step out of cycles that feel endless.
Through this approach, you’ll learn how intrusive thoughts hook you in (often by starting with a tiny “what if or it’s possible”), and how to step back from those “OCD stories” before they spiral into fear and compulsions. Instead of battling thoughts head-on, I-CBT gives you tools to see them for what they are, mental events, not threats or truths.
What it can help with
OCD in all forms (contamination, harm, sexual, religious/scrupulosity, “just right” OCD, checking, etc.)
Intrusive thoughts that feel shameful, frightening, or confusing
Compulsions that take up time and energy (checking, repeating, reassurance seeking, avoidance, etc.)
Perfectionism and over-responsibility (“If I don’t get this right, something bad will happen”)
Health anxiety or fears rooted in “what if” thinking
People who’ve tried ERP or talk therapy but still feel stuck in obsessive doubt
Who it’s good for
Individuals who feel trapped in loops of doubt, guilt, or intrusive thoughts
People who notice compulsions give only temporary relief, but the cycle keeps repeating
Those looking for a gentler, insight-focused alternative or complement to ERP
Anyone tired of OCD “stealing” their energy, time, and peace of mind
People who need a compassionate, structured, and non-judgmental space to untangle intrusive thoughts
What to Expect in I-CBT
1. Understanding OCD Doubt
We start by mapping out how OCD works for you. You’ll learn how intrusive thoughts use “what if” scenarios and vivid mental images to hook your attention, convincing you that danger is near when it isn’t. This step alone often brings relief realizing you’re not “crazy,” your brain is just generating faulty alarms.
2. Spotting OCD Stories
Together, we’ll practice noticing when a thought comes from an OCD “storyline” versus a real concern. For example, “What if I lose control and hurt someone?” is an OCD story, not a genuine danger. This helps you step out of the loop before it escalates.
3. Shifting Perspective
Instead of arguing with or suppressing thoughts, you’ll learn to see them from a new angle: temporary mental events that don’t require action. Over time, this breaks the link between intrusive thoughts and compulsive behaviors.
4. Building New Mental Habits
Through guided exercises, we’ll strengthen your ability to question OCD logic, anchor yourself in present evidence, and reconnect with your values. This gives you space to choose, not react, when doubt shows up.
5. Integration & Daily Life
As your relationship with thoughts shifts, compulsions naturally lose their power. You’ll notice more time, energy, and clarity in your daily life. We’ll reflect, celebrate progress, and practice bringing these tools into everyday routines.
The Heart of I-CBT
The goal isn’t to erase intrusive thoughts, it’s to disarm their power. I-CBT helps you step out of OCD’s grip by showing you that the stories it spins are not truths you have to live by.
This work is collaborative, paced, and compassionate. You remain in charge; my role is to walk alongside you, helping you reconnect with your clarity, confidence, and freedom.
Inference-Based CBT (I-CBT)
“The curious paradox is that when I accept myself just as I am, then I can change.” — Carl Rogers
I don’t see I-CBT as a quick fix or a rigid set of techniques. For me, it’s a powerful, evidence-based therapy that when combined with trauma-focused approaches helps people break free from the loops of obsessive doubt, fear, and compulsion, and reconnect with a steadier, freer way of living.
Where traditional ERP focuses on changing your response to triggers, I-CBT goes to the root: the way OCD thoughts begin. It helps you recognize how intrusive thoughts hook into the imagination and masquerade as urgent truths, teaching you how to step back from those “OCD stories” before they spiral into anxiety and ritual.
Healing here isn’t about erasing intrusive thoughts. It’s about learning to relate to them differently with clarity, compassion, and choice. Over time, the grip of OCD loosens, leaving more space for presence, authenticity, and connection.
Why I Integrate I-CBT with Other Approaches
The therapies I practice share a common belief: OCD and trauma are not just “thinking problems.” They live in the nervous system, the body, and the patterns you move through every day. Real change means reaching those deeper layers, not just the surface.
That’s why I weave I-CBT together with the approaches I’m most deeply trained in and passionate about:
Somatic & Attachment-Focused EMDR (Certified; Consultant-in-Training) – reprocessing overwhelming memories so they no longer hijack the present.
Accelerated Resolution Therapy (Certified) – releasing trauma and stuck imagery at the nervous system level.
Brainspotting – tuning into the body’s felt sense to access and release experiences held beyond words.
IFS-informed & Ego States work – meeting different “parts” of yourself with compassion, building trust, and softening shame.
Yoga-based nervous system practices – grounding and regulation tools you can carry into daily life.
How These Approaches Work Together
I-CBT teaches you to recognize and disengage from intrusive “OCD stories,” loosening the cycle of obsession and compulsion.
Somatic EMDR & ART help the nervous system reprocess trauma so triggers lose their intensity.
Brainspotting supports deep release of emotion and tension that words alone can’t reach.
IFS & Ego States work create an internal space of compassion, helping different parts of you feel safe and integrated.
Yoga-based practices bring the body back into balance, grounding the mind-body connection.
The Heart of the Work
When Inference-Based CBT is woven together with trauma-informed approaches, we’re able to meet OCD and anxiety at every level mind, body, and spirit. The work is steady and supportive, guided by evidence but held in a way that honors your story, your pace, and your needs.
This isn’t about changing who you are. It’s about helping you reclaim parts of yourself that have been buried under fear, doubt, or old survival strategies. Together, we create space for you to feel safer in your own skin, to soften the weight of patterns that no longer serve you, and to step into life with more freedom, presence, and self-trust.
