Today, I’m going to talk about living ERP (Exposure and Response Prevention) and how this isn’t just a one-and-done thing. You can’t just dip in and get out. Many people think of ERP as a specific exercise or a series of tasks that you need to complete and then you’re done. But the truth is, ERP is so much more than that. It’s not just a series of moments; it’s really a lifestyle change.
Here’s a little preview of what we’ll cover:
I’m Jenna Overbaugh, a licensed therapist who’s been working with people who have OCD/anxiety since 2008. I am all about helping you get your life back so OCD and fear no longer keep you feeling so small. Follow along for tons of resources, guidance, and encouragement to do ALL THE HARD THINGS!
Website: www.jennaoverbaughlpc.com (free newsletter + resources)
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Disclaimer: Please note that the information/resources offered on this podcast is not, nor is it intended to be, therapy or a replacement for therapy. It does not constitute a client/therapist relationship.
I’m thrilled to share a guest interview with Denise Rickenbach, a licensed marriage and family therapist. Together, we’re diving into topics (like OCD and perfectionism) that many of you face daily! If you’ve ever felt unsure about where to turn or what might work for you, this episode offers tips, tools, and encouragement to help you on your journey. It’s especially helpful for moms and parents seeking guidance or new strategies to support themselves and their families.
We will cover:
Religious OCD struggles
Dealing with symptoms from childhood
Navigating these challenges as a parent
You can find the full shownotes here: https://jennaoverbaughlpc.com/ocd-and-perfectionism
💥 Ready to break free from anxiety and intrusive thoughts? Join my Seven-Day Breakthrough Challenge!: https://jennaoverbaughlpc.com/breakthrough
💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: https://jennaoverbaughlpc.com/blueprint
⚡ Sign up for my FREE Masterclass, Break Free Power Hour, on Taking Control of Anxiety and Intrusive Thoughts: https://www.jennaoverbaughlpc.com/power
👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: https://jennaoverbaughlpc.com/strategies
🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: https://jennaoverbaughlpc.com/mental-compulsions
DISCLAIMER: Please keep in mind that Jenna is not your therapist. She does not provide you with individualized recommendations or advice. The information provided is intended as educational information only. Jenna cannot tell you what you should do, what you shouldn’t do, or give recommendations based on your unique situations or circumstances. Nothing on this page or Site should be construed as therapeutic recommendation or personalized advice. If you are in need of such services, please consult with a physician or other medical provider right away to determine the best course of action for you. We are not responsible for your use of this page, this website, or the contents within. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU READ OR ACCESSED THROUGH THIS WEBSITE AND CONTENT. For more information, please read the Terms and Conditions, Privacy Policy, and Disclaimer. Your continued use of this platform, this page, and the contents within constitutes as your agreement with this agreement.
© 2024 Jenna Overbaugh, LLC, All Rights Reserved
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ERP (Exposure and Response Prevention) is about consistently choosing to face your fears and rise to them while resisting the urge to perform certain behaviors or compulsions or safety behaviors that you would do. Living ERP is about rewiring your brain to respond differently to anxiety-provoking situations or challenging situations. This isn’t something that you do once and then you kind of forget about it. It really does have to be this continuous process that becomes part of your daily life.
Think of ERP as an upgrading of the software in your brain. When you have an anxious brain, the default response to fear is to avoid and to avoid some more, and maybe to start to engage in some rituals or some compulsions like reassurance-seeking or rumination or confessing. ERP is going to help you to essentially update this software in your brain. It’s going to help you change those default settings from avoidance to approach, and you’re going to be able to learn to go from compulsion to acceptance.
This shift isn’t just about overcoming a specific subtype of anxiety or overcoming a specific fear that you have. It’s about changing the entire lens through which you see the world and new challenges, like a job interview or the change of something happening in your life. It’s about learning to live with uncertainty and to embrace the discomfort instead of running from it and letting it rule your life.
Let’s say that you have contamination fears or you have obsessions and compulsions around contamination. ERP might have you start with something small like touching a doorknob without washing your hands immediately after. Of course, that’s a really practical example. Really, we could go on forever about all the different ways that anxiety and OCD can come up, but I think that’s all something that we can visualize, so I think it’s a good example to start with.
Over time, as you consistently face that fear without doing the compulsion, which is to wash your hands, your brain is going to start to learn that the feared outcome doesn’t happen. And even if it does happen and you get sick, for example, you’ll see that it’s manageable and that you can handle it. But it doesn’t stop there.
As you continue to practice exposure and response prevention, you’re going to begin to apply this new response and this new way of being and interacting in the world to other areas of your life. You’ll start to approach social situations with more bravery and courage, challenge perfectionism in your work, and become more open to trying new things despite the anxiety that these things might provoke.
It really does become, if you’re doing it correctly, a holistic approach to managing anxiety and just uncomfortable situations. But it’s really important to know that consistency is key. Just like with physical exercise, the benefits of ERP come from regular practice. You can’t just go for a day or two and then expect to have these really big long-lasting changes to your muscles. It’s about making small daily choices that reinforce the new healthier pathways in your brain. Over time, those choices are going to add up to significant lasting change.
It’s also really important to remember that setbacks are a totally natural part of the process. Just because you have a bad day or a rough week, it doesn’t mean that you failed and that you’re not cut out for this. The key is to keep going and to keep practicing and to be patient with yourself as you make all of those changes.
To wrap up, remember that ERP is not just a moment in time. It’s not just a get-in and get-out type of thing. If you’re doing it the right way and with the right mindset, it’s going to be a lifestyle change. It’s about continually choosing to face your fears and to resist compulsions. It’s about updating the software in your brain and changing literally the way that you see and experience the world.
Until next time, stay bold, stay empowered, and remember, you’ve got this. Keep doing all the hard things. Bye for now.
👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: https://jennaoverbaughlpc.com/strategies
🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: https://jennaoverbaughlpc.com/mental-compulsions
💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: https://jennaoverbaughlpc.com/blueprint
DISCLAIMER: Please keep in mind that Jenna is not your therapist. She does not provide you with individualized recommendations or advice. The information provided is intended as educational information only. Jenna cannot tell you what you should do, what you shouldn’t do, or give recommendations based on your unique situations or circumstances. Nothing on this page or Site should be construed as therapeutic recommendation or personalized advice. If you are in need of such services, please consult with a physician or other medical provider right away to determine the best course of action for you. We are not responsible for your use of this page, this website, or the contents within. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU READ OR ACCESSED THROUGH THIS WEBSITE AND CONTENT. For more information, please read the Terms and Conditions, Privacy Policy, and Disclaimer. Your continued use of this platform, this page, and the contents within constitutes as your agreement with this agreement.
© 2024 Jenna Overbaugh, LLC, All Rights Reserved
jennaoverbaughlpc.com/terms
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