Exposure and response prevention (ERP)

Face fears more scientifically

Hey! What’s up? I can’t believe I used to call you Worrybirds.

Quick note! My novel about Zing Warehouse employees trying to survive a delivery drone uprising comes out this Fall. I’ll reveal the title next time, until then I’ve left a hint at the bottom.

ERP for OCD

Back when I was doing my podcast about things I was afraid of, I had no idea I was performing a behavioral therapy technique for OCD called ERP. It’s basically a way to manage your fear and anxiety.

You do the thing, sit with it, catalog your emotions, and then process the experience afterward.

Afraid of germs? Touch a door handle and don’t wash your hands. The next day, touch a door handle, shake someone’s hand and don’t wash your hands. Eventually you’ll find yourself licking door handles and wondering what else you’ve been missing out on.

Anyway, I have no medical training beyond a psychology class in college and this is not advice. I just wanted to share the concept in case you want to learn more.

Exposure Steps

Before

• Describe the exposure

• List fears and unhealthy responses you’ll try to let go of

• List possible ways to reframe your thoughts during the experience

During

• Rank your anxiety on a scale

• Track your thoughts & feelings

After

• Compare what you thought might happen vs. what actually happened

• How did you cope?

• What’d you learn? What surprised you?

• How could you challenge yourself more and learn more?

                                                    (International OCD Foundation)

Here’s that hint about my book…

Until we meet again,

Jed