Step 9 -Exposure Response Prevention

So What is Exposure and Response Prevention?

https://www.restoredminds.com/5-Rules-For-Recovery

Well to put simply, the process of Exposure and Response Prevention has two separate components. The first component is the Exposure, which consists of a person directly experiencing the objects or situations they are afraid of in order to conquer the fear in a safe manner.  So, when I bring up the concept of an exposure it means to experience direct contact with something that triggers your obsessive thoughts as well as the uncomfortable feelings that come with the obsessive thoughts, like anxiety, fear, and disgust.

The second component of ERP is Response Prevention.  Response Prevention is exactly what it sounds like:  preventing yourself from quickly responding to the uncomfortable feelings which are a result of the exposure. Specifically, Response Prevention has to do with ceasing or stopping your compulsive behaviors once you trigger your anxiety and obsessive thoughts. (1)

Now it is important to note that there are two types of Exposures 1.) Internal Exposures – when obsessive thoughts just seem to “pop” in your mind and cause an anxiety spike and 2.) External Exposures – which is when you experience an event that triggers both an obsessive thought and anxiety spike. And both types of exposures can be helpful with breaking free from obsessive thoughts.

ERP is really the cornerstone process for overcoming Obsessive Thoughts. In fact, I have yet to meet someone who has achieved a Victory over Obsessive Thoughts without going through the Exposure and Response Process. Now, I am not going to sugar coat this….ERP is tough….it is hard work.  But this is really the process that will help you find your freedom from obsessive thoughts. So it is totally worth it.

In the mean time…..here are 4 Quick Tips I want you to remember so You can achieve success with ERP

1. You Can Stop Compulsions but You Can’t Stop Obsessions

This is the number 1 one paradox about overcoming OCD and Obsessive thoughts. Every single person I have ever spoken to about OCD wants to get rid of their obsessive thoughts. But the problem is you simply can’t control your thought patterns at that level. You can’t prevent a specific thought from entering your mind….and if you recall from the White Bears post….trying to do so only seems to make it worse.

However, you can control how you react to your thoughts and you can control whether or not you engage in compulsive behaviors. You can choose to allow yourself to habituate to fear….or you can choose to check that lock, wash your hands, or get that reassurance “one more time.”

In fact, your behavior is actually the one aspect of the obsessive cycle that you have complete control over. And since you know that engaging in compulsive behaviors only prolongs the obsessive cycle. It becomes clear that when it comes to overcoming OCD & Obsessive Thoughts  the more you prevent yourself from engaging in compulsive behaviors…the less and less your obsessive thoughts will bother you.

2. Success Breeds Success

When you are making your exposure hierarchy Remember – success breeds success!

Each exposure level in your hierarchy should get progressively harder. However, don’t make the exposures in the first three levels of your hierarchy so hard that you can’t complete them on your own.  It is important you have some success with exposures in the first few levels of your hierarchy, so you have the confidence to continue on to the harder exposures.

3. When you Say “You Can’t” You Are Really Saying “You Wont”

This is one of those statements I hated hearing when I was in the process of completing my hierarchy, simply because I knew it was true. To put it bluntly, overcoming your obsessive thoughts and compulsive behaviors is a choice. The only person that can do the work necessary to achieve victory is you, plain and simple.

You literally have to make up your mind to go through activities that will make you feel anxious, scared, uncomfortable, dirty, and a variety of other awful feelings because you know it will ultimately lead you to victory. And always remember that if you are telling yourself that “you can’t” do something….you are really saying “you won’t” do something. Which means you are ultimately choosing to remain trapped in the OCD prison.

4. Each Exposure is an Opportunity.

I want you to try and adopt this mindset during your path to victory over your obsessions. Try to view each day, each obsession (both internal or external), as an opportunity for you to get better or worse. That’s right, an opportunity. Try to frame it that way for yourself.  When you are battling your obsessions, try to view each obsession as an actual opponent to be defeated.

Think about what you know about this particular opponent. You know your obsessions feed off of your fear. You know obsessions will bombard you any chance they get.  You know your obsessions will try to reason, plea, argue, and manipulate you to engage in your compulsions.

And, while you know all of this, you also know how to defeat your opponent. You know that by not giving into the demands of obsessions, you are taking away their power. And the more you forego your compulsive behaviors and begin facing your fears; you will virtually suck the life out of your obsessive thoughts.

That is exactly why each day and each thought is important in achieving victory over obsessive thoughts. This literally is a battle you have to show up for every day. And the more consistently you combat your obsessive thoughts by using the techniques I have described the quicker you will achieve victory.

Resources

1. Hyman, B. M., & Pedrick, C. (2005). The OCD Workbook: your guide to breaking free from obsessive-compulsive disorder (2nd ed.). (pp. 33-34, 42) Oakland, CA: New Harbinger Publications.