When I meet with new clients who have OCD, I often hear “I tried therapy before and it didn’t help much.” This is because although talk therapy is highly active for generalized anxiety, regular talk therapy can accidentally become reassurance which actually fuels the OCD cycle instead of calming it.
What Is ERP?
ERP stands for Exposure and Response Prevention. Essentially the therapist creates a safe and structured environment for the client to gradually face the feared thought or situation without doing the compulsion in response. By doing so, your brain learns “this fear isn’t actually dangerous”. I often use the analogy with my clients that it is like “jumping into a cold pool and staying until your body adapts and the water no longer feels cold”. Over time, the fear or discomfort starts to become smaller.
Here are some examples of what ERP might look like in a therapy session. If your fear is contamination, you might intentionally touch something “dirty” and then resist washing your hands right away. If you have Harm OCD, you may deliberately allow the thought to exist without trying to “check” or reassure yourself. If you have Relationship OCD, you may resist seeking reassurance like “are we okay?”, “do you still love me?”, or “are we compatible.” ERP is not about suffering but rather it’s about retraining your brain.
“Does ERP Force Me into Scary Things?”
Absolutely not. In my practice, ERP is collaborative, compassionate, and paced at whatever level feels doable. You are never pushed into something you’re not ready for. We aim to build confidence in your ability to cope, not to create distress.
The aim isn’t to eliminate every intrusive thought. It’s learning to live a full, meaningful life without OCD being in charge.
If you’re dealing with OCD and feel stuck in doubt, panic, or compulsions ERP can help. I offer ERP-informed therapy for clients virtually across Ontario. You’re welcome to reach out anytime.