What Is ERP Therapy?
How It Works & What to Expect from Online ERP
If you or a loved one has OCD, you may have heard of ERP therapy and may be wondering what is ERP? Will you have to face your biggest fears? What happens during a session? And can you really do ERP therapy online?
Let’s walk through what you can expect from ERP therapy online.
What is ERP?
ERP stands for Exposure and Response Prevention. It’s a type of cognitive behavioral therapy (CBT) that’s considered one of the most effective treatments for OCD.
So what is ERP and why is it the ‘gold standard’ of treatment for OCD? Because ERP helps you practice facing situations, thoughts, or feelings that trigger your OCD without doing the things you normally do to feel better.
Main Focus of ERP Therapy
1. Exposure
Exposure means facing something that brings up OCD-related fear, doubt, or discomfort.
2. Response Prevention
Response prevention means practicing not doing the compulsion that usually follows.
Example of ERP Therapy
Let's say you worry about whether you turned off the stove. You know you checked it, but as soon as you leave the kitchen, a thought pops up: What if I missed something? You go back to check. Then you check again. You might even take a picture so you can look at it later. For a moment, you feel better. But before long, the doubt comes back. ERP helps you practice responding to that doubt differently. Instead of checking again and again, you work on allowing the uncertainty to be there without trying to make it disappear.
How Does ERP Work for OCD?
Rather than trying to avoid or get rid of uncomfortable thoughts or feelings associated with OCD, ERP helps you learn how to tolerate it without engaging in compulsive OCD behaviors.
Step 1: Understand the OCD Cycle
Unwanted thought → Anxiety → Compulsion → Temporary relief → Repeat
Example: You worry about germs, wash your hands to feel better, and then worry again after touching something else.
ERP helps you break this cycle without relying on compulsions.
Step 2: Face Fears at Your Own Pace
You won’t have to face your biggest fear right away. Your therapist will help you start with manageable challenges and gradually work your way up.
Example: You might practice touching an everyday object without immediately washing your hands.
Step 3: Practice Resisting Compulsions
ERP helps you resist the urge to check, wash, seek reassurance, or repeat actions to feel better.
Instead of trying to make anxiety disappear, you’ll practice sitting with discomfort without performing rituals, including mental ones.
Step 4: Get Comfortable With Uncertainty
OCD wants you to feel 100% certain, but life doesn’t work that way. ERP helps you learn that you don’t need to answer every “what if” or eliminate every uncomfortable feeling.
Over time, you can spend less energy managing OCD and more time living your life.
What Should You Expect During ERP Therapy?
ERP therapy is a step-by-step process built around your needs. Here’s what getting started usually looks like.
Your First ERP Therapy Session
You’ll talk with your therapist about your OCD symptoms, triggers, and how they affect your daily life. There’s no pressure to have everything figured out.
Your Treatment Plan
Together, you’ll create a plan with manageable exercises that help you face your fears and reduce compulsions at your own pace.
Practicing ERP
You’ll practice new skills during sessions and in everyday life, like leaving home without repeatedly checking the door. Your therapist will guide you along the way.
FAQ About ERP Therapy, OCD & Treatment
Where are you located? I need a therapist near me
We are fully online, which means that your therapy sessions will be help via video call on our HIPAA compliant Platform. Anyone in New Jersey can access our therapy services
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page might answer your questions about your insurance information, cost and OON coverage.
What are out-of-network benefits?
Visits our FAQ About Insurance to learn more about OON coverage for mental health services. We can also check your benefits for you. When using OON benefits, patients typically pay the full cost of the treatment upfront and then file a claim with their insurance company for reimbursement.
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that tele-therapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether tele-therapy is working for you.
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
- Feeling comfortable talking to your therapist
- Your therapist respects boundaries
- You’re moving towards your goals
- You feel listened to
You’re doing better in life - Your self-esteem is getting better
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
Speak with an ERP Therapist Today
Rebecca Sidoti, LCSW
OCD | Anxiety | Phobias | Ketamine Therapy
Brittany Gomez
Anxiety | Depression | Trauma
Lyn Diaz
Stress | Anxiety | Trauma
Jamie Buis
Postpartum Wellness | Anxiety | Panic Disorder
Bridgette Favale
Postpartum Wellness | Anxiety | Panic Disorder