ERP?

right now im doing it on my own. i had a therapist , but he moved locations so now i don’t know one & im trying to find a new one . i’ll give a few tips ( that works for me ! ) on how to start exposure therapy. we’ll use this as an example: lets say someone is deathly afraid of spiders & they wanna start ERP 1st exposure would be for them to imagine spiders crawling all over their body 2nd exposure would be for them to watch & look at photos of spiders 3rd exposure would be for them to look at a spider in a cage 4th exposure would be for them to look at a spider outside of its cage but far away & last exposure would be to actually hold the spider then i suggest maybe making update videos or journal it , this way you can keep track of your progression. i also suggest after EVERY exposure you reward yourself . that can be simple things, for example, i LOVE coffee , so after every exposure i do i buy myself a dunkin donut’s coffee. good luck <3 i def recc a therapist tho just because exposure therapy can be A LOT to deal with, so having a therapist there to guide you is more helpful + if you want to take meds

thank you really 🙏 i will try it.