READ TIME : 3 min
If you’re curious about OCD therapy but nervous about what you’ll be asked to do, you’re allowed to ask. Maybe you’ve seen exposure videos online and thought, “Absolutely not.” Knowing what treatment actually involves can make reaching out feel a little less intimidating. You don’t have to commit before you understand the approach.
First, what is ERP therapy?
Exposure and response prevention, or ERP, is a form of cognitive behavioral therapy used to treat obsessive compulsive disorder. It involves practicing facing triggers while reducing the compulsions you use to manage distress or try to prevent something feared.
The response prevention part matters. We’re working on what happens after the thought, feeling, or doubt shows up.
Here’s what that can look like in my practice. This is a general outline, and the pace depends on your needs.
The first session: Understanding your OCD
I ask about the thoughts and situations that get you stuck, what you do in response, and how the cycle affects your life. You may notice that we spend time discussing things other people never see, like mentally reviewing, silently arguing with a thought, or repeatedly trying to figure something out.
We also talk about what you want back. Maybe it’s cooking without checking every ingredient, being present with your partner, or leaving the house without restarting your whole routine.
You don’t need a perfectly organized explanation. Helping you make sense of the pattern is part of my job.
The first month: Building a plan and practicing
I explain how your OCD cycle works, and we choose specific opportunities to practice responding differently, both during sessions and between them. You may start noticing compulsions sooner, including ones you previously thought were just being careful or responsible.
An exercise might involve sending an ordinary email without repeatedly rereading it, then resisting the urge to review it mentally afterward. What we choose depends on your symptoms, circumstances, and goals.
We discuss exercises together. You can ask questions, tell me something feels too big, and help shape the plan. My job is not to see how anxious I can make you.
The months after: Taking the work into everyday life
I help you apply what you’re learning across situations, troubleshoot places you’re getting stuck, and plan for setbacks. You may notice that doubts still show up, but you spend less time responding to them and return to your day sooner.
Progress might mean joining dinner instead of researching for another hour. Or noticing that you started reviewing a conversation and choosing to stop before the whole evening disappears.
As treatment progresses, we review your goals and decide together whether to continue weekly sessions, space them out, or plan for ending therapy.
Common questions about ERP for OCD
How long does it take?
There isn’t one timeline that fits everyone. Treatment length depends on your symptoms, goals, treatment frequency, and circumstances; we’ll review progress rather than promise a finish date.
What is expected between sessions?
We agree on practical homework connected to your goals. That might mean practicing a planned exposure or reducing a particular ritual during your usual routine. Homework gives us something concrete to learn from together.
What if it feels hard?
Tell me. We’ll look at what made it difficult and adjust the plan when needed. You don’t have to feel confident before practicing, and struggling with an assignment gives us useful information.
How to get started
I offer OCD therapy in person in Syracuse and online across New York. Visit my contact page to request a free 15 minute introductory call.
You can book an intro call directly through my website or you can fill out the contact page. You can share a brief description of what’s bringing you in; you don’t need to put your whole story into that first message.
Hi, I’m Michelle
I’ve been working in mental health since 2010 and struggling with anxiety for oh, idk, maybe my entire life.
And with my lived experience having anxiety, I know what works, what doesn’t, and what makes things feel worse. In here, you’re not alone, and I’ll work with you to shed the shame along with the anxiety. And by using evidence-based practices, I’ll help you recover, not just feel better.