erp therapy
the rundown of erp therapy
Exposure and Response Prevention (ERP)
OCD can feel like a bossy backseat driver in your life — whispering (or yelling) about all the things you have to check, fix, avoid, or do just right to keep bad things from happening.
Exposure and Response Prevention (ERP) is a powerful, evidence-based therapy that helps you kick OCD out of the driver’s seat — without shaming yourself, or white — knuckling through it alone.
how erp works
Identify categories: We’ll map out the thoughts, fears, or situations that tend to set off your OCD cycle.
Create a hierarchy: Together, we’ll create a list of exposures that we brainstorm together to combat each of the categories we identified. These exposures will be placed on a 1–10 anxiety scale.
Start small: We begin with lower-level exposures (things that stir up mild anxiety), and practice sitting with the discomfort without doing compulsions to; make it go away. Additionally, we will build a toolbox of diffusion skills and non-engagement responses to re-train you brain how to respond to these “sticky” thoughts.
Build confidence: As you get more comfortable with small exposures, we gradually move up the ladder.
Break the cycle: Over time, your brain learns a powerful truth — you can handle the discomfort, and you don’t need OCD rituals to stay safe.
why erp?
OCD is sneaky. It can convince you that doing a compulsion is the only way to get relief — but that relief is always temporary. ERP gives you the tools to break free from that cycle for good.
Research shows that ERP is one of the most effective treatments for OCD, helping people reclaim their time, energy, and joy.
what erp is not..
It’s not flooding you with your biggest fears on Day 1.
It’s not forcing you to do anything you’re not ready for.
It’s not about “getting rid” of all anxiety — it’s about building resilience so OCD doesn’t run the show.
medication & erp
Sometimes medication (like an SSRI) can support the ERP process by reducing symptom intensity. If you’re interested, I can help you coordinate with a prescribing provider to find the best fit for you.
But whether you choose medication, therapy, or both, the goal stays the same: lasting change that puts you back in charge.
You don’t have to stay trapped in the endless loops of OCD. Let’s get off the lightning bolt of fear and ride the rainbow of habituation!
With support, courage, and a solid plan, you can change your relationship with fear — and live a life that feels more open, free, and yours.