OCD Treatment: Exposure and Response Prevention (ERP) Exercise Guide

Introduction

Exposure and Response Prevention (ERP) is a proven therapeutic technique for managing Obsessive-Compulsive Disorder (OCD). This guide will walk you through the essential steps of performing ERP exercises.

Before You Begin

• Have your anxiety rating scale (0-10) ready
• Choose a quiet, comfortable space
• Set aside 30-45 minutes
• Keep your therapy journal nearby

Exercise Steps

1. Preparation Phase

• Record your baseline anxiety level (0-10)
• Write down your specific trigger or obsessive thought
• Note your usual compulsive response

2. Exposure Phase

1. Gradually expose yourself to the trigger
2. Maintain exposure for the agreed-upon duration
3. Rate your anxiety every 5 minutes
4. Document physical sensations and thoughts

3. Response Prevention

• DO NOT perform your usual compulsive behavior
• Use learned coping strategies:
  • Deep breathing
  • Mindfulness techniques
  • Positive self-talk

4. Recovery Phase

• Continue monitoring anxiety levels
• Document how long until anxiety decreases
• Record any insights or challenges

Safety Guidelines

• Stop if anxiety becomes overwhelming
• Contact your therapist if needed
• Follow your personalized plan

Progress Tracking

• Date and time of exercise
• Duration of exposure
• Peak anxiety level
• Time to anxiety reduction
• Success in preventing response