How do i write an ERP scenario?

Write in first person. Present tense. “I do this, then this happens and I do that.” Walk through a fear coming “true.” Dig into what you’re really afraid of, worst case.

And be as specific and realistic as possible . What do you see, what do you smell , what’s time Is it , what is the weather , who are you with …. and then make the script as devastating as possible

I wouldn’t go into it with the mindset of making it as anxiety inducing as possible. The goal is to expand the bubble over time so it can be as big as possible, not to completely destroy the bubble in one go. You want to push yourself and work through the anxiety, but you don’t want to push yourself to far or you’ll end up hurting instead of helping your progress. That’s why it’s important to work on this with a therapist if you have the ability to.

Everything that has been said above! Be ready for tiredness but it's SOOOO worth it!

Don’t over think it . There is no right and wrong to writing the script. Whatever your fear is , you can write it coming true in the worst case scenario. If the theme you are dealing with right now is contamination then you might want to write about how sick you got or how sick you got someone else because you didn’t wash your hands ten times or whatever it may be . If your fear is to harm someone then maybe write about how you harmed someone in the scenario script . Write it down and then read it over and over or record it so you can listen to it on the go. The goal is keep looking at the script so that you induce anxiety within yourself . You would keep reading or listening to until your anxiety goes down . This may take hours or even days to accomplish a decrease in your fear / anxiety.So let’s say you read or listen for ten minutes and you are still in a state of fear but you have others things you have to do , stop reading/listening . Revisit the script another time or day . You can stick with that script for a day , week , month or longer . As long as the script brings your fear and anxiety you can stick with it . When it no longer cause you anxiety , make a new script that stresses you out. You can ask more questions if you need