Hi NOCD users, I’ve been very busy working with many new clients. I have learned from my work with each of you. I thought it may be helpful to share the steps of an ERP exercise for those of you out there practicing and running into common roadblocks. First, ERP stands for Exposure Response Prevention. We are working on preventing your response. When creating the ERP exercises, the NOCD app clearly walks you through the steps. Use it - because it works. First we list the obsessive thought, this is what happens when you get triggered. The upsetting, scary thoughts that cause distress. Listing the trigger is next, what set off these obsessive thoughts. A trigger can be anything - person, place, thing, real or imagined. The next step is listing the exposure. This part can confuse users. The exposure is the part of the exercise that you create to cause you to be triggered. This is different based on you creating a in-vivo - real life exercise or an imaginal exercise. Creating a script would be one example of the imaginal exercise. Try to think of specific triggers and that will make it easier to create the exposure. Lastly comes the compulsions. The compulsions are the thing you do not want to do! Try to stay with your obsessive thought - do not check in, not with yourself, not online, not by asking questions. Be careful not to ask yourself questions or anyone else that is reassurance seeking. Also, remember that distracting yourself from the thoughts or avoiding focusing on the thoughts is still a compulsion. Stay with your thought until your anxiety comes down and is at a manageable level. Practice this exercise multiple times until your distress level stays at a manageable level. If you do this, you have completed your ERP exercise successfully. Congratulations! Keep up the good work and practice, practice, practice! If you are struggling, get treatment with a trained ERP therapist. Wishing you good luck ?

How do you approach ERP when most everthyting is compulsions? Maybe not an intrusive thought other than doing the compulsions. I have had OCD for 36 years. The compulsions are constant. No joke. How do I begin self therapy?

I meant 26 years. Sorry.

Hi Goofus, thank you for comment and question. If we were working together I would better understand what your obsessions and compulsions look like. It’s difficult through this part of the app to answer specific questions. What I could recommend is to keep track of your triggers, the self monitoring worksheet is helpful for this tracking. The theme of your triggers will show up rather quickly. That will help you move forward with any ERP exercises.

Hi Goofus. You can find the worksheet online just google self monitoring worksheet. That is what others have shared with me. Also you can sign up for services with a NOCD therapist right here on the app under Therapist. We would welcome you to NOCD.

There are different programs to pick from but you can start by making a free informational meeting with the care team in your state. You can do that right here on the app! It’s so easy to use. Just click on therapist and choose your state and it will prompt you to pick a day and time that works for you to do a free 15 minute informational session with someone who can best find the program you are looking for. I hope you will take advantage of this free session offered by NOCD. Even if you do not sign up, you will learn a lot about what the site has to offer. We use the first line treatment for OCD and statistics show our clients demonstrate over 43% improvement in symptoms. Good luck to you, I know you will do great! ? ?

Thank you!

Hi Terry123, thank you for your response. I have not used the app in a few days due to excessive compulsions. Where might I find the worksheet? What is the best way to contact you or another therapist who may be able to give me direction?

Thank you for your quick response. Is there a monetary cost associated with talking to you or one of your colleagues?