Therapy Approaches I Use
There’s no single “right” way to do therapy. What matters most is that the approach fits you, your goals, and where you are right now.
While Exposure and Response Prevention (ERP) is a core part of my work, I also integrate other evidence-based approaches to support adults navigating anxiety, OCD, panic, and related concerns.
Therapy works best when it feels collaborative, intentional, and aligned.
How I Think About Therapy
I don’t believe in forcing people into a method that doesn’t feel workable for them. Different tools can serve different purposes at different stages of therapy.
Some approaches help you understand what’s happening. Some help you build skills and stability. Some help you practice responding differently to fear and uncertainty.
Often, therapy involves a thoughtful combination.
Exposure and Response Prevention (ERP)
ERP is a structured, evidence-based approach used when fear, avoidance, reassurance seeking, or intrusive thoughts are driving the cycle.
ERP focuses on changing how you respond to anxiety rather than trying to eliminate thoughts or feelings altogether. It’s collaborative, paced, and tailored to your goals.
ERP is commonly used to treat:
Obsessive-compulsive disorder (OCD)
Panic attacks and panic disorder
Social anxiety
Specific phobias
If ERP is part of your treatment, we move gradually and intentionally, with a strong focus on consent and support.
Cognitive Behavioral Therapy (CBT)
CBT focuses on understanding the connection between thoughts, emotions, and behaviors.
In therapy, CBT tools may help you:
Notice unhelpful thought patterns
Understand how behaviors reinforce anxiety
Practice new ways of responding to stressors
CBT can be useful alongside ERP or as a standalone approach, depending on your needs.
Acceptance and Commitment Therapy (ACT)
ACT emphasizes building a meaningful life alongside anxiety, rather than waiting for anxiety to disappear first.
ACT tools often focus on:
Learning how to relate differently to difficult thoughts
Increasing psychological flexibility
Clarifying values and what matters most to you
Making space for discomfort while still moving forward
ACT pairs naturally with ERP and can be especially helpful for people who feel stuck in mental spirals or self-judgment.
Compassion-Focused Therapy (CFT)
CFT supports people who experience high levels of self-criticism, shame, or fear of getting things wrong.
This approach can help:
Reduce harsh inner dialogue
Build a sense of emotional safety
Strengthen self-compassion without minimizing accountability
CFT is often integrated to support ERP and anxiety work by helping the nervous system feel safer during change.
Choosing the Right Approach
You don’t need to know which approach is “best” before starting therapy. That’s something we can explore together.
Some people begin therapy focused on understanding patterns and building skills. Others are ready to engage in more structured exposure work right away. Many move between approaches over time.
There’s no single path — and no pressure to do therapy a certain way.
You Always Have a Choice
Therapy is collaborative. You’ll never be forced into an approach you don’t want or rushed into something before you’re ready.
If a particular method doesn’t feel like the right fit, we can talk openly about that and adjust the plan or explore referrals as needed.
Next Steps
If you’re curious about working together and want to talk through your goals, you can schedule a free 15-minute consultation.
We can use that time to figure out what kind of support feels most appropriate for you right now.