Exposure Response Prevention (ERP)
It’s time to face your fears… in the most supportive and productive way
If you are tired of your fears controlling what you do or where you go, you are in the right place.
Exposure Response Prevention (ERP) is the gold standard treatment for OCD and has proven to be effective in treating other anxiety disorders including specific phobias. It is a form of cognitive-behavior therapy that involves gradual exposure to fears. You will learn healthier ways to cope without giving in to compulsions or urges to avoid. In essence, ERP involves facing, overcoming, and break free from your fears.
How it works:
Together we will work to identify triggers and develop a hierarchy of fears. I will help you take on exposure challenges, which involves gradually and systematically facing (AKA exposing) your identified triggers and teaching you to resist the urge to engage in unhelpful behaviors, such as compulsions or avoidance. Over time, people with anxiety and OCD become habituated to their triggers, meaning they do not elicit the same intense anxious reaction. ERP helps to re-wire how your brain processes and perceives your triggers so that you actual heal from your fears and anxiety.
Types of Exposure Activities:
In-vivo: opportunities to face triggers in real life
Imagination: using the power of your imagination to elicit psychological and physiological responses to triggers without actually being in their presence
Simulation: using videos, virtual reality, or other methods to simulate elements of the trigger. For example, using a dash cam recording to simulate the experience of driving
Interoceptive: using creative and safe methods to elicit the physiological sensations that often accompany anxiety or panic attacks. For example, spinning in a chair to emulate the dizziness often experienced during a panic attack
Grow through what you go through.
FAQs
What if my fear involves a situation that is not often encountered, like flying in an airplane?
There are ways to expose you to elements of your feared situations through imagination, virtual simulations, and videos. I thoroughly enjoy developing creative ways to make exposure activities accessible and productive.
How many exposure sessions do I need before I feel better?
It depends on the nature and complexity of your anxiety. Some people can start to feel relief after a few sessions while others need to continue for longer periods of time. The outcome of treatment is also highly dependent on a client’s engagement and motivation. Those that come to therapy willing and ready for self-improvement are going to show the fastest and greatest progress.
What if I have a panic attack during an exposure activity?
You are in good hands. I can help you self-regulate from a panic attack so that you can successfully ride the wave of your anxiety. There are many strategies for in the moment self-regulation and together we will find what works for you.
Can I do ERP on my own?
After exploring and understanding the context of your anxiety, out of session work may be assigned for you to engage in exposure activities on your own. However, these types of activities will be planned and in line with your treatment goals. You will only be asked to do exposure tasks on your own after you have developed the skills needed to regulate your anxiety. Simply, attempting a “DIY” exposure activity without guidance from a trained expert is not recommended as it can reinforce anxiety responses and possibly be traumatic.
My current therapist is not trained in ERP, is that a big deal?
Many mental health providers do not understand ERP. There are nuances to developing exposure tasks and supporting clients through the process. If someone is not well trained, they can reinforce anxiety through providing reassurance, encouraging avoidance, or promoting maladaptive coping skills.