Is it still ERP if you don't do it on a scheduled basis, but you just expose yourself to the trigger whenever you come across it?

Hi! There are actually two types or kinds of exposures. One type, the scheduled type that you are referring to initially, is the one where you purposefully go out of your way to do it. This is more "offensive" in that it's semi planned, in advance, and that you go into it head on. This may or may not be discussed with a therapist, though it usually is, but it's structured and you intend on doing it repetitively and consistently for a period of time usually until you habituate or until you no longer need to work on this as determined by you and/or your therapist. The other kind are called "situationals" - what you're referring to when you say "whenever you come across it". This is more "defensive" versus the other one being more offensive in nature. It's great because these are usually unexpected, they pop up out of nowhere, and are usually more real to life or realistic in terms of how triggers happen. It's necessary with both to have good ritual prevention before/during/after. To answer your question, you need both. Just like in football, no team ever got to the superbowl without having a good offense and a good defense. You will need to do some mixture of structured, planned, intentional exposure work and you will also have to be responding appropriately in situational times when anxiety pops up.

It still is, but it’s recommended that you intentionally bring it on so that when the unexpected triggers happen they don’t catch you off guard

What theme do you struggle with?