OCD Therapy Using Exposure and Response Prevention (ERP)
Evidence-based treatment for teens and adults experiencing obsessive-compulsive disorder, offered through virtual therapy
What is Exposure and Response Prevention (ERP)Therapy?
Please note: this information is for general education only and does not establish a therapist-client relationship.
Exposure and Response Prevention (ERP) is the gold standard OCD therapy for obsessive-compulsive disorder. It helps individuals gradually confront intrusive thoughts, images or urges without engaging in compulsive behaviors. Rather than trying to eliminate anxiety, ERP therapy for OCD focuses on building tolerance for discomfort and uncertainty in a safe, supportive way.
How ERP Therapy Helps Treat OCD
ERP works by gently interrupting the cycle of obsessions and compulsions, allowing you to experience anxiety and uncertainty without responding with rituals. Over time, this helps reduce the intensity of distress and the urge to engage in compulsive behaviors.
First, we’ll work together to identify your triggers, intrusive thoughts, compulsions, and feared outcomes. At the same time, you’ll learn coping strategies and mindfulness techniques to help you stay present and manage distress as it arises.
Together, we’ll build a step-by-step exposure hierarchy (often called a “fear ladder”). This outlines real or imagined scenarios in which you can practice facing triggers without giving in to compulsive behaviors. For example, if contamination fears are present, we might begin by touching a lower-risk object and resisting the urge to wash, gradually working toward more challenging situations.
Who Is ERP Therapy For?
ERP therapy is for teens and adults experiencing symptoms of OCD, including intrusive thoughts, images or urges, as well as compulsive behaviors such as checking, reassurance-seeking, avoidance or mental rituals. No prior diagnosis is required to begin OCD therapy.
Whether you are new to ERP or you have tried it before, support is available. If intrusive experiences cause distress or interfere with your daily life, ERP therapy may be helpful.
What to Expect in ERP Therapy at Zoe Rose Therapy
ERP is collaborative, gradual and tailored to your individual needs. Sessions move at a pace that feels manageable, with ongoing support and guidance. Together, we’ll work through your exposure hierarchy in a way that feels respectful and empowering. You’ll never be pushed into an exposure you’re not ready for.
At Zoe Rose Therapy, ERP is approached with compassion and care, focusing on building tolerance for uncertainty, reducing compulsive behaviors, and helping you reconnect with the life you want to live. I offer virtual ERP therapy for OCD to teens and adults in Illinois, New York, New Jersey and Florida.
Types of OCD I Treat
OCD can be complex and highly individualized. Many people experience symptoms that overlap across categories or don’t fit neatly into a single label. ERP therapy is tailored to your specific experiences, not just a diagnosis or subtype. I work with a range of OCD presentations, including but not limited to:
Contamination OCD
Fear of germs, illness, or environmental exposure that often leads to avoidance or excessive cleaning or washing rituals.
Relationship OCD (ROCD)
Persistent doubts about relationships, feelings, or “rightness”, often accompanied by reassurance-seeking or mental-checking.
Health-Related OCD
Intrusive fears about illness or medical conditions, including repeated checking, researching symptoms, or seeking reassurance.
Moral Scrupulosity OCD
Excessive worry about morality, guilt or religious concerns, often involving mental rituals or reassurance-seeking to feel “certain” or morally aligned.
Checking OCD
Repeated checking of doors, appliances, bodily sensations or memories in an attempt to prevent harm or reduce uncertainty.
Harm OCD
Intrusive, unwanted thoughts or images about causing harm to yourself or others. These thoughts are deeply distressing and go against your values. You do not want to act on them but fear that you might. ERP helps reduce fear and avoidance around these thoughts without reinforcing them.
“Just Right” OCD
A need for things to feel complete, exact, or “right”, which may involve repeating actions, arranging, or mentally reviewing until discomfort subsides. While this can resemble perfectionism, it is driven by distress and a strong urge to relieve internal discomfort rather than preference.
**Intrusive thoughts associated with OCD are unwanted, distressing and do not reflect your intentions, values or character.
You don’t have to navigate OCD alone. If ERP therapy feels like a possible next step, I invite you to schedule a free consultation.
Frequently Asked Questions (FAQS)
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The length of OCD therapy varies from person to person. Some individuals may begin noticing improvements within a few weeks, while for others, therapy may take several months or longer. Progress depends on factors such as symptom severity, treatment approach, consistency, and individual needs. There is no one-size-fits-all timeline. Patience, commitment, and collaboration are key components of meaningful change.
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Yes. Research shows virtual therapy for OCD, including evidence-based approaches like Exposure and Response Prevention (ERP), can be just as effective as in-person treatment. Virtual sessions offer flexibility, accessibility, and comfort, which can support consistency in care.
Please note, some individuals may benefit from more intensive treatment or in-person services, depending on their needs.
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Not necessarily. Many people with OCD experience significant relief through therapy and may transition to periodic check-ins after developing effective coping skills. Others choose to continue therapy to maintain progress or explore additional areas of personal growth. Treatment length is individualized and guided by your goals and needs.
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That’s okay! It’s completely valid and very common to feel hesitant about exposure therapy. Facing your fears head on can feel overwhelming. I will never push you into any exposure exercise you’re not ready for or willing to do. I strongly encourage you to share your worries with me. In the meantime, we can start building your confidence with foundational tools, like psychoeducation and grounding techniques.
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I offer virtual ERP therapy for OCD to teens and adults located in Illinois, New York, New Jersey and Florida. Clients must be physically located in one of these states at the time of sessions.
You Don’t Have to Face OCD Alone
Living with OCD can feel exhausting and isolating, especially when intrusive thoughts or urges keep pulling you into cycles you didn’t choose. ERP therapy offers a structured, compassionate approach to helping you build tolerance for uncertainty and reduce the power OCD has over your life.
If you’d like to learn more about my approach and practice, visit Zoe Rose Therapy. You don’t have to have it all figured out to take the next step.