Exposure and Response Prevention, or ERP, is a highly effective treatment for OCD and anxiety-related concerns. ERP helps you practice approaching the thoughts, feelings, images, sensations, or situations that trigger fear while gradually changing the behaviors that keep you stuck in the anxiety cycle.

This does not mean being thrown into your biggest fear before you’re ready. ERP is collaborative, intentional and thoughtful. Together, we’ll identify the patterns that are keeping anxiety or OCD in charge, then build practices that help you respond differently. Over time, ERP can help you develop more confidence in your ability to tolerate uncertainty, discomfort, and anxiety without needing to escape, avoid, check, confess, research, seek reassurance, or mentally solve your way out.

The goal is to help anxiety take up less space, so you can take your life back from the fear. You’ll be able to make choices based on what you want and what you care about.

Acceptance and Commitment Therapy, or ACT, is a therapy approach that helps you respond differently to difficult thoughts, feelings, and urges.

When you’re anxious, stuck, or hard on yourself, it can make sense to try to think your way out of it. You might replay things, look for certainty, argue with your thoughts, avoid discomfort, or wait until you feel more confident before doing what matters to you. Sometimes those strategies help in the short term, but over time they can make your life feel smaller.

ACT offers another way. Instead of trying to force your mind to be quiet or make every uncomfortable feeling go away, we’ll practice noticing what’s happening inside you with more space and less judgment. From there, we’ll work on taking small, meaningful steps toward the kind of life you want to be living.

This approach can be especially helpful for anxiety, OCD, perfectionism, self-criticism, and feeling stuck in your own head. The goal is not to become perfectly calm or never have painful thoughts. The goal is to feel less controlled by them, so you can make choices based on what matters to you.

Mindfulness is the practice of paying attention to the present moment with openness, curiosity, and less judgment. In therapy, mindfulness is not about emptying your mind, forcing yourself to relax, or pretending things are fine when they are not.

For people with anxiety, OCD and trauma, the mind can become a very intense place to live. You may spend a lot of time analyzing, replaying, predicting, scanning for danger, or trying to figure out the “right” way to think or feel. Mindfulness can help you notice these patterns without automatically getting pulled into them.

We may use mindfulness to help you slow down, reconnect with your body, observe thoughts without treating them as facts, and create a little more space between what you feel and how you respond. The goal is not to be calm all the time. The goal is to become more present, more grounded, and more able to choose your next step.

Written Exposure Therapy is an evidence-based treatment for PTSD. It can be helpful when painful memories still feel too present, too easily triggered, or too powerful in your day-to-day life. Because WET is a brief, structured treatment, many people are able to complete the core work in fewer sessions than some other trauma-focused therapies, while research suggests it can be similarly effective to longer, well-established PTSD treatments.

In this approach, you write about a traumatic experience in a structured and supported way over multiple sessions. This can sound intimidating, especially if you’ve spent a long time trying not to think about what happened. We’ll move through the work carefully and intentionally, with attention to your pace, your goals, and your nervous system.

The purpose is not to overwhelm you or force you to “get over it.” The purpose is to help your mind and body process what happened so the memory becomes less consuming over time. While the past may always be part of your story, therapy can help it feel less like something you are still living inside of.