ERP (Exposure & Response Prevention)
ERP is a gold-standard approach for OCD that helps you reduce compulsions by gradually facing triggers while practicing new responses—at a pace you can handle.
There’s no single “right” therapy—many people benefit from a blend, or a sequence, over time. What matters most is a pace that feels steady and supportive.
Who typically provides this?
Typically provided by licensed therapists who specialize in OCD treatment.
Training note
ERP is a specialty approach most associated with OCD. You can ask about OCD-specific experience, how exposures are paced, and how progress is tracked.
Learn about credentials & training →What sessions can look like
- Map obsessions/compulsions and build an exposure plan together
- Practice exposures in-session (and between sessions) with support and tracking
- Build tolerance for uncertainty and reduce reassurance/rituals over time
Often helpful for
- OCD
- Compulsions
- Intrusive thoughts
- Certain anxiety presentations where avoidance is central
Good fit if…
- You want a direct, evidence-based approach for OCD
- You’re willing to practice gradually with guidance
- You like a clear plan and measurable progress
If this feels hard right now, that’s okay
Sometimes the best next step is choosing the right pace and support level first—then building from there.
- Your main need right now is crisis stabilization (skills-first support can come first)
- You’re looking for a purely insight-only approach to OCD (ERP tends to work best when practice is included)
If you want help choosing a steady starting point, the quiz can narrow the field fast.
Questions you can bring to a first session
You don’t have to ask all of these—pick the ones that would help you feel confident and supported.
- What does a typical session look like with you?
- How will we set goals—and how will we know if things are improving?
- If something feels too fast or too intense, how do you adjust pace and support?
- How do you tailor this approach to my needs, identity, and preferences?
- How do you pace exposures collaboratively (so it feels challenging but doable)?
- How do you track progress in OCD symptoms and compulsions over time?
Evidence notes+
- Considered a gold-standard treatment for OCD.
Safety notes+
- A good provider will pace exposures collaboratively—no flooding or forcing.
Educational only. Not medical advice. If you’re in immediate danger, call 911 or your local emergency number.