Exposure and Response Prevention (ERP): A Different Way to Respond to Fear
If you’re here, there’s a good chance fear, anxiety, or intrusive thoughts have been running the show for a while. Maybe you’ve tried reasoning with your thoughts, avoiding triggers, or seeking reassurance — only to find that the relief never lasts.
ERP is a therapy approach designed for exactly this pattern.
I provide ERP-based therapy for adults across Wisconsin, Illinois, and Nebraska, supporting people who feel stuck in cycles of fear, avoidance, and overthinking and want a way forward that actually works.
ERP isn’t about pushing through fear. It’s about learning a new relationship with it.
What ERP Helps With
ERP is commonly used when anxiety shows up in repetitive, sticky patterns — especially when fear leads to avoidance, checking, reassurance seeking, or mental spirals.
This can include experiences such as:
Intrusive thoughts that won’t let go
Fear of physical sensations or panic
Anxiety in social situations
Specific fears tied to certain objects, situations, or experiences
ERP focuses less on what the fear is about and more on how your nervous system responds when fear shows up.
Why Fear Stays Stuck
Anxiety is very convincing. It tells you that if you just think enough, avoid enough, or prepare enough, you’ll finally feel safe.
The problem is that avoidance and reassurance teach your brain that fear was justified. Over time, this keeps the cycle going and often makes anxiety louder and more demanding.
This isn’t a failure. It’s how the nervous system learns — and it can learn something new.
How ERP Helps
Exposure and Response Prevention helps by gently changing how you respond to fear and uncertainty.
Instead of trying to eliminate anxious thoughts or sensations, ERP focuses on helping you:
Notice fear without immediately reacting to it
Reduce behaviors that keep anxiety in charge
Build tolerance for uncertainty and discomfort
Learn that anxiety can rise and fall on its own
ERP is structured, but flexible. It’s collaborative, paced, and tailored to you.
What Gradual Exposure Can Look Like
ERP works best when changes happen gradually. We don’t start with the hardest thing or rush the process.
Depending on your goals, this might include:
Allowing anxiety-related thoughts without neutralizing them
Sitting with uncertainty instead of seeking reassurance
Approaching situations you’ve been avoiding, one step at a time
Any exposure work is always:
Collaborative
Optional
Introduced gradually
Adjusted to your comfort level
The goal is never to overwhelm you. It’s to help fear have less control over your life.
What ERP Is Not
ERP is not about flooding you with fear or forcing you into situations you’re not ready for.
It’s not about convincing you that your thoughts are irrational or telling you to “just stop thinking that way.”
And it’s not about eliminating anxiety completely.
ERP is about learning that you can handle discomfort without anxiety making all the decisions.
Who ERP Is a Good Fit For
ERP tends to be helpful for people who notice they’re stuck in cycles of fear, avoidance, or reassurance seeking — and who are willing to practice responding differently, even when it feels uncomfortable.
You don’t have to feel ready or confident. You just have to be willing to take things one step at a time.
If ERP Isn’t the Right Fit
ERP is an effective, evidence-based approach, but it’s not the only way to work with anxiety. Some people aren’t ready for ERP right now, and others decide they’d prefer a different style of therapy.
That’s okay.
If ERP doesn’t feel like the right fit, we can talk through your goals during a consultation and explore options. In some cases, that might mean taking time to build skills and stabilization first, or discussing referrals to providers whose approach better matches what you’re looking for.
You won’t be pressured into a treatment you don’t want. The goal is to find support that feels ethical, appropriate, and workable for you.
You always have a choice in your treatment.
How ERP Fits Across Different Concerns
ERP is commonly used in the treatment of:
Obsessive-compulsive disorder (OCD)
Panic attacks and panic disorder
Social anxiety
Specific phobias
These experiences often overlap, and treatment can address more than one concern at the same time.
You Don’t Have to Do This Alone
ERP can feel intimidating when you read about it online. Done well, it’s compassionate, intentional, and supportive.
If you’re curious whether ERP might be a good fit for you, you can schedule a free 15-minute consultation to talk through your concerns and ask questions.