Exposure & Response Prevention (ERP)
When anxiety or intrusive thoughts start to take over
What is Exposure & Response Prevention (ERP)?
You might notice thoughts that feel unwanted, confusing, or hard to ignore, & a strong urge to do something to make them go away. Maybe you replay situations, seek reassurance, avoid certain triggers, or feel stuck in patterns you can’t seem to break.
ERP is a highly effective, evidence-based approach for treating OCD & anxiety.
It focuses on helping you gradually face fears or uncomfortable thoughts (exposure) while learning to resist the behaviors that temporarily reduce anxiety (response prevention).
Why this approach can be helpful?
When anxiety shows up, your brain naturally tries to reduce it as quickly as possible, often through avoidance, reassurance, or repetitive behaviors.
While this may help in the moment, it actually keeps the cycle going over time.
ERP helps break that cycle by teaching your brain that anxiety can rise & fall on its own, & that you’re capable of handling it without relying on those patterns.
The core areas of ERP:
Exposure
Gradually facing thoughts, situations, or triggers that bring up anxiety in a safe, supported way.
Helps with:
• avoidance
• fear-based patterns
• anxiety around specific triggers
Response Prevention
Learning to resist compulsions, reassurance, or habits that are used to reduce anxiety.
Helps with:
• reassurance-seeking
• checking or repeating behaviors
• mental reviewing
Building Tolerance
Developing the ability to sit with discomfort & uncertainty without needing immediate relief.
Helps with:
• intolerance of uncertainty
• needing things to feel “just right”
• fear of not being in control
New Learning
Allowing your brain to learn that anxiety decreases naturally & that feared outcomes are often less likely than they feel.
Helps with:
• breaking anxiety cycles
• reducing fear over time
• building confidence
What this looks like in our work together
ERP is done gradually & collaboratively, at a pace that feels manageable & supportive.
This might look like:
• identifying patterns and triggers
• creating a step-by-step exposure plan
• practicing exposures during and between sessions
• building confidence in your ability to handle anxiety
You won’t be pushed into anything you’re not ready for, this process is guided, intentional, & tailored to you.
ERP may be a good fit if…
• you experience intrusive or unwanted thoughts
• you feel stuck in cycles of reassurance or compulsions
• you avoid situations due to anxiety
• you feel a strong need for certainty or control
• anxiety feels like it’s running the show
What you can expect
Over time, ERP helps you:
• feel less controlled by anxiety or OCD
• reduce compulsions and avoidance
• build confidence in handling discomfort
• feel more free and present in your life
• trust yourself to manage difficult thoughts and feelings