How to do Exposure Response Prevention Therapy
Exposure Response Prevention is a process used in many mental illnesses, however it is very effective with OCD (Obsessive Compulsive Disorder). ERP takes a commitment and a willingness to face your phobias and compulsions head on. Things you need can vary depending on the type of OCD you experience. These steps will focus on contamination.
- Difficulty:
- Moderate
Instructions
Things You'll Need
- Item you feel has been contaminated, such a towel
- Watch or timer
- Notebook
- Pen
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Exposure Response Prevention
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1
Identify an item you feel is contaminated. Establish a time frame that you will do the exposure, it is generally a good idea to start off with a small amount of time.
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2
Bring yourself into contact with the contaminated item, such as touching it or placing it near you. Avoid performing any routines or rituals used to lessen anxiety.
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3
Record your level of anxiety. Write down your thoughts and feelings so you may better understand and analyze them at a later time.
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4
When the previously established time is up, record your level of anxiety again. If you are able, avoid performing any compulsions at this time. However, if you need to complete your ritual or routine at this point, that is acceptable.
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5
Repeat this process several times weekly, until the level of anxiety has drastically reduced.
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1
Tips & Warnings
When you feel you are doing well with the given time of exposure, consider increasing the time frame. This can help the anxiety lower as well. When you feel comfortable, choose another routine to work on and apply the same steps.
ERP can be done on your own, however practicing it with a licensed therapist could help you gain faster results.
