Being stuck in a cycle of repetitive behavior that literally stops you from carrying on your day or leaves you with crippling fear from something that seems entirely irrational to others, can rule your life.
For example, walking into your kitchen, and a thought pops into your head, “Did I leave the stove on?” You check. It’s off. But the thought lingers, “What if I missed something?” You check again. And again. Each time you look, it feels like a moment of relief, but it doesn’t last long. Soon, you’re stuck in a cycle that’s eating up hours of your day…this is OCD.
Phobias come in all shapes and sizes. A commonly known one might be a parent avoiding taking their child to the park because it’s likely they’ll encounter dogs nearby. Just the sight of a dog – even leashed and far away – sends their heart racing. It’s not just fear; it’s a sense of panic so strong it feels like it’s taking over.
Both OCD and phobias trap people in a constant battle with their own minds.
Understanding OCD and Phobias
Obsessive-Compulsive Disorder (OCD) involves intrusive thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) that someone feels driven to do. These rituals often provide temporary relief but reinforce the cycle of anxiety. For instance, someone might repeatedly wash their hands because they’re afraid of bacteria, even when they logically know their hands are clean.
Phobias, on the other hand, are intense and irrational fears of specific objects, situations, or activities. These fears can lead to avoidance behaviors, interfering with daily life. Whether it’s a fear of flying, heights, or something like spiders, phobias can create feelings of being trapped.
Living with OCD or a phobia often means making decisions based around the anxiety rather than personal choice. It can feel isolating, as if no one else understands what you’re going through. But ERP therapy is designed to change that.
How ERP Therapy Works
Exposure and Response Prevention (ERP) Therapy is considered appropriate for treating OCD and phobias. The process involves two key steps:
Exposure: Gradually facing the thoughts, situations, or objects that trigger your anxiety. This could mean touching a doorknob without washing your hands afterwards or looking at pictures of dogs or spiders from a safe distance.
Response Prevention: Resisting the urge to carry out the usual rituals or avoidance behaviors. For example, not checking the stove repeatedly or staying in the park even when a dog walks by.
At first, it’s likely it will feel overwhelming. Anxiety often spikes during the exposures, but with time and patience, the brain learns that the feared outcome doesn’t happen. Or if it does, it’s not as catastrophic as imagined. Over time, the anxiety reduces and the triggers lose their power.
Real-Life Changes
ERP therapy is rooted in practice, not just theory.
Here’s how it can look in real life for someone with OCD:
Patient spends hours checking and re-checking their door locks every night, afraid if they don’t, someone will break in.
With ERP, the therapist helps the patient reduce these checks gradually. At first, they might check the lock only once and then sit with the anxiety that follows, resisting the urge to check again. Over time, they learn to trust their home is secure without repeating the ritual.
Here’s how it can look in real life for someone with a phobia:
Patient has a fear of flying. They avoid travel altogether, missing out on vacations and family visits.
ERP therapy starts small, perhaps by looking at pictures of airplanes or visiting an airport without boarding a plane. As they gain confidence, the exposures progress to sitting on a stationary plane and, eventually, taking a short flight. Each step reinforces their ability to tolerate the anxiety and realise their fears don’t come true.
Why ERP Therapy Works
ERP addresses the root cause of the problem: the brain’s learned association between certain triggers and fear. By repeatedly exposing yourself to those triggers in a controlled, supportive environment and resisting the usual responses, you’re retraining your brain. It’s not about “pushing through” the fear, but about rewiring how your mind reacts to it.
It’s important to note that ERP therapy is not about diving into the deep end right away. The process is gradual, tailored to each person’s specific triggers and comfort level. It’s challenging, but it’s also empowering. Each small victory builds confidence and reduces the hold anxiety has over your life.
Taking the First Step
Living with OCD or a phobia can feel like being trapped in a maze with no exit. But ERP therapy does offer a way forward. It’s not easy facing your fears, it never is, but it’s a step towards taking control and finding a solution.
If you’re tired of living under the weight of obsessive thoughts or overwhelming fears, help is available. ERP therapy isn’t about forcing you to face your fears alone, it’s going to give you the tools, support, and guidance you need to face them on your terms and take back your life.
PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.
We also see clients for a range of other issues.
If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.
