When it comes to treating OCD, and two of the most common methods are EMDR (Eye Movement Desensitization and Reprocessing) and ERP (Exposure and Response Prevention). As someone who has worked with OCD and anxiety for years, I’m often asked if these two therapies can complement each other. 

The answer? Absolutely! 

When used thoughtfully and strategically, EMDR and ERP can work together to create a powerful, well-rounded treatment plan. Each method brings unique strengths to the table, making them a dynamic duo in helping people break free from the grip of OCD.

Let’s break down what each treatment involves, how they are different, and when they can be used together for maximum impact.

WHAT IS EMDR?

EMDR, or Eye Movement Desensitization and Reprocessing, is a therapy designed to help people process and heal from distressing memories. The goal is to take unresolved experiences and reduce the emotional weight they carry. (Think of it like moving those memories into a “past” folder so they stop affecting you in the present.)

During an EMDR session, you recall difficult memories while focusing on something like eye movements, tapping, or sounds. This process helps the brain reprocess the memories in a way that feels less distressing and more manageable.

For people with OCD, EMDR can be especially useful if past experiences are making symptoms worse. For instance, someone with contamination fears might have been bullied for being “dirty” or gone through a traumatic medical event as a child. EMDR helps take the emotional sting out of those memories, so they have less power over current OCD symptoms.

If you’re looking for structured resources to take the first step in addressing OCD symptoms, my OCD and Anxiety Recovery Blueprint is a great place to start. You can check it out here.

WHAT IS ERP?

ERP, or Exposure and Response Prevention, is the most effective treatment for OCD. Unlike EMDR, which focuses on past experiences, ERP works in the present by helping people face their fears and reduce their compulsions. 

It involves two parts:

1. Exposure – Gradually facing situations or thoughts that trigger OCD.
2. Response Prevention – Resisting the urge to perform compulsions or rituals in response to those triggers.

For example, going back to the contamination fear example, this person might practice ERP by touching surfaces they consider “dirty” without washing their hands. Over time, this process teaches the brain that the feared outcome (like getting sick) is unlikely and helps reduce the anxiety tied to the trigger.

I’ve seen ERP transform lives, and I can say with confidence that it works. That said, it’s not easy. (Sitting with discomfort takes real bravery!) But breaking the OCD cycle through ERP helps people take back control of their lives instead of feeling stuck in endless obsessions and compulsions (the rewards are well worth the effort!).

For extra encouragement and daily affirmations, my Break Free Action Cards can help you stay motivated and grounded as you work through challenging moments. Check them out here.

HOW EMDR AND ERP CAN WORK TOGETHER

In some cases, EMDR can pave the way for ERP to be more effective. For example, if a client is too overwhelmed by fear or distress to fully engage in ERP, EMDR might help reduce that emotional intensity, making it easier to begin exposure work. Think of EMDR as clearing away some of the emotional “debris” so that ERP can do its job more effectively.

It’s important to note that not everyone with OCD will need EMDR—many people can jump right into ERP and see great results. But for those with a history of trauma or unresolved emotional pain, combining EMDR and ERP can create a more thorough and effective path to healing.

THE BENEFITS OF A COMBINED APPROACH

Using EMDR and ERP together provides a well-rounded way to treat OCD. ERP focuses on breaking the current patterns that keep OCD going, while EMDR works on deeper emotional wounds that might be driving those patterns. Together, they create a more balanced and lasting recovery.

As someone who has worked with clients using both methods, I’ve seen how powerful this combination can be. It’s not about choosing one approach over the other but about tailoring treatment to fit the unique needs of each person. (Because let’s face it—there’s no one-size-fits-all solution when it comes to mental health.)

FREQUENTLY ASKED QUESTIONS

When it comes to understanding EMDR and ERP for OCD treatment, it’s normal to have questions. Here are some of the top questions I receive:

Is EMDR effective for someone who doesn’t remember a specific trauma?

Absolutely. EMDR can still work even if you don’t recall a specific event. It focuses on how unresolved emotions or general distress are affecting you now, so pinpointing exact memories isn’t necessary.

How do I know if I am a good candidate for EMDR and ERP?

If past emotional experiences feel tied to your OCD, EMDR could help. ERP is ideal if you’re ready to tackle your OCD triggers and compulsions directly. 

Can I do ERP on my own, or do I need a therapist?

You absolutely can do ERP on your own! Many people successfully use ERP techniques independently to work on managing OCD. However, having some structure can make the process smoother and more effective, especially when you’re starting out. That’s exactly why I created my course, The OCD and Anxiety Recovery Blueprint. It’s designed to guide you step-by-step through the process, providing the tools and strategies you need to feel confident and supported as you tackle your OCD head-on. While you don’t need a therapist to get started, having a clear plan can make all the difference!

Does ERP work for all types of OCD, or are there specific subtypes it’s better for?

ERP works for all types of OCD! Whether it’s contamination fears, intrusive thoughts, or checking, the approach can be adapted to your specific triggers and needs.

Are there risks to combining EMDR and ERP in OCD treatment?

Not when done thoughtfully. EMDR can help with past emotional wounds, making it easier to dive into ERP. The key is pacing to help ensure you’re not overwhelmed while balancing both.

While it’s natural to feel uncertain about the process, understanding these approaches is a great first step. Remember, recovery takes time and patience, but with the right tools and strategies, progress is absolutely possible.

BUILDING A STRONGER FOUNDATION FOR HEALING

If you’re considering OCD treatment or are curious about how EMDR and ERP might fit into your journey, remember that the right approach depends on your individual needs and experiences. It’s okay to start small—whether that means diving into a course like the OCD and Anxiety Recovery Blueprint, practicing affirmations with the Break Free Action Cards, or simply learning more about these therapies.

Recovery takes time, patience, and courage, but the results are life-changing. By combining the strengths of EMDR and ERP, you can tackle OCD from multiple angles, creating a stronger foundation for long-term success.

For more tips, real talk, and actionable strategies, tune into my podcast, All the Hard Things. Don’t forget to check out my resources and tools to support you along the way! Plus, come follow along on Instagram! 

You’ve got this, and I’m here to help you every step of the way.