this definitely helped me too i didnt go to therapy but dr fred provided me some tools and self-help material i did those regularly for like 2 months it helped me a lot i have hocd and some what rocd manifesting to anxiety – honestly i have been thinking of therapy for anxiety for a while now but i can live with it for now if it worsens ill visit a therapy  after some time i realized how i could develop cbt for my depressioninsecurities – nowadays i put myself in as uncomfortable situation as possible regardless when ever i get bad or intrusive thoughts i tell to myself its something beyond my control if its to happen theres nothing i can do me worrying about the consequences wont change the outcome at times the ocd tried to throw me off making saying oh nice try you are trying to say this to control your ocd to which i used to say yeah maybe but its the truth ocd or no ocd i cannot control anything the battle between the ocd voice and myself went for a while but i always tried to keep myself busy ocd never disappears i get those thoughts everyday each different from before  usually i get comments from friends saying im too serious but the truth is i just have to use all my positivity for myself and have little to offer on the outside  the last part might come handy good luck to you kind sir d