Living with intrusive thoughts or compulsive behaviors can feel like being stuck in a loop—one filled with anxiety, guilt, and rituals you didn’t choose. You may know your fears aren’t logical, but the distress feels very real. And trying to avoid or neutralize it just makes life smaller.

Exposure and Response Prevention (ERP) is a powerful, evidence-based therapy that helps people break free from the grip of OCD and anxiety. It’s not about “getting rid of” your thoughts—it’s about changing how you respond to them so they no longer control your life.

At Hold Space Counseling, we offer ERP in a compassionate, trauma-informed way, supporting you at your pace as you build tolerance, confidence, and emotional resilience.

What Is ERP?

Exposure and Response Prevention (ERP) is a specific type of Cognitive Behavioral Therapy (CBT) that’s considered the gold standard treatment for Obsessive-Compulsive Disorder (OCD) and other anxiety-related disorders.

ERP works by:

• Exposure: Gradually and intentionally facing the thoughts, situations, or images that trigger anxiety

• Response Prevention: Resisting the urge to engage in compulsive behaviors or mental rituals to reduce the anxiety

This process teaches your brain that you can feel anxiety without needing to neutralize or avoid it—and over time, the anxiety begins to lose its power.

ERP is about building courage and trust in yourself, even when the thoughts feel intense. It’s hard work, but it’s also deeply empowering.

What Can ERP Help With?

ERP is most often used for treating OCD, but it's also highly effective for other forms of anxiety and related conditions, including:

• Obsessive-Compulsive Disorder (all subtypes)

• Intrusive thoughts (violent, sexual, religious, etc.)

• Contamination fears or cleaning compulsions

• Checking, counting, or arranging compulsions

• Health anxiety or hypochondriasis

• Phobias (including driving, vomiting, etc.)

• Panic disorder and agoraphobia

• Social anxiety with avoidance behaviors

• Perfectionism and fear of making mistakes

• Body-focused repetitive behaviors (e.g., skin picking, hair pulling)

You don’t have to have a formal OCD diagnosis to benefit from ERP. If you're stuck in a cycle of fear, avoidance, or compulsive behaviors, ERP may be a good fit for you.

What to Expect in ERP Therapy

We know ERP can sound intimidating. Facing your fears on purpose? It’s totally normal to feel hesitant. That’s why at Hold Space Counseling, we never rush the process. We start by building a foundation of trust, education, and emotional safety.

Here’s what ERP typically looks like:

1. Psychoeducation – You’ll learn how OCD and anxiety work, and how the cycle of fear and avoidance keeps you stuck

2. Hierarchy Building – Together, we’ll identify your fears and triggers, and rank them from least to most distressing

3. Exposure Work – We’ll gradually begin exposing you to those triggers in safe, controlled ways—at a pace that feels manageable

4. Response Prevention – You’ll learn how to ride the wave of anxiety without engaging in the usual compulsions or avoidance behaviors

5. Ongoing Support – We’ll help you reflect, process emotions, and celebrate progress along the way

ERP isn’t about “toughing it out.” It’s about retraining your brain, one step at a time—with a therapist who’s in it with you.

ERP Therapy at Hold Space Counseling

Our ERP work is grounded in compassion, curiosity, and respect for your experience. We don’t see your anxiety or compulsions as something “wrong” with you. We see them as your mind trying to keep you safe—just in ways that are no longer helpful.

Here’s what our ERP approach includes:

• Trauma-Informed Care – We understand that exposure work can be emotionally activating, and we tailor our approach accordingly

• Collaborative Process – You’re in the driver’s seat. We’ll guide and support you, but never push beyond what you’re ready for

• Whole-Person Focus – We integrate ERP with emotional regulation, mindfulness, and values-based support for a well-rounded healing process

• Ongoing Encouragement – We celebrate every step forward—even when it’s uncomfortable—because you’re doing something incredibly brave

Start ERP Therapy at Hold Space Counseling

You don’t have to keep living under the weight of your fears or stuck in cycles that don’t serve you. ERP therapy can help you reconnect with your values, face what once felt impossible, and start building a life that’s bigger than anxiety.

Reach out today to schedule your first appointment.

We’re here to hold space for your healing, your courage, and your next chapter.