Obsessive Compulsive Disorder (OCD)
OCD therapy with Exposure and Response Prevention (ERP) helps you break the cycle of obsessions and compulsions. I offer ERP in Arvada, CO and online across Colorado and Virginia, with a warm, steady approach and plenty of humor.
What does OCD feel like?
If you're here, some of this might sound familiar:
A thought gets stuck, and no amount of thinking it through makes it go away.
You check the stove, the door, or your phone, then check again.
You ask the people you love for reassurance, and the relief fades within minutes.
You avoid certain places, people, or topics because they set off the thought.
You replay conversations, mentally review, or "confess" small things to feel okay.
You spend an hour or more a day on rituals nobody else can see.
You know it doesn't fully make sense, and you still can't stop.
Underneath, you may feel exhausted and embarrassed. You might be tired of hearing "just stop thinking about it." You're not broken, and you don't have to keep doing this alone.
What is OCD?
Obsessive-compulsive disorder (OCD) has two parts: obsessions and compulsions.
Obsessions are unwanted thoughts, images, or urges that show up uninvited and cause real distress. They might be about contamination, harm, a relationship, morality or religion, or things having to feel "just right."
Compulsions are the things you do, physically or in your head, to reduce that distress or to prevent something feared from happening. Think handwashing, checking, counting, seeking reassurance, mentally reviewing, or avoiding.
The cycle goes like this. An obsession appears, anxiety spikes, you do a compulsion, and you feel a moment of relief. Then the obsession returns, often stronger. The relief teaches your brain that the ritual was needed, so the cycle repeats.
OCD goes far beyond neatness or being "a little particular." It often shows up in the people who care the most, who are conscientious, thoughtful, and tender-hearted. An unwanted thought doesn't say anything about who you are.
If you're not sure whether what you're feeling is OCD, a licensed professional can help sort that out. You don't need to have it figured out before you reach out.
What is ERP, and why is it the gold standard for OCD?
Exposure and response prevention (ERP) is a type of cognitive behavioral therapy designed specifically for OCD. It's widely recognized as the gold-standard treatment and as a first-line, evidence-based option for people with OCD.
ERP has two parts: Exposure and Prevention-
Here's why it works. When you resist a ritual, your brain gets a chance to learn something new: the anxiety rises and falls on its own, you can handle the uncertainty, and the feared outcome usually doesn't happen. Over time, the alarm gets quieter.
ERP isn't about forcing yourself through the scariest thing first. You move one step at a time, at a pace we choose together. It does ask for effort, and you don't have to feel excited about it. You just need to be willing to try.
Some people combine ERP with medication. If that's part of your care, I'm glad to work alongside your prescriber.
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Gradually and on purpose, you face the situations, thoughts, or images that trigger your obsessions. Together we plan each step ahead of time.
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You practice not doing the compulsion that usually follows. You sit with the urge and see what happens.
What does ERP treatment look like with me?
A free 15-minute consult call. We talk about what's going on and whether we're a good fit.
Getting to know your OCD. In the first sessions, we map your obsessions, compulsions, and avoidance, and what they cost you day to day.
Building your ladder. Together we list your triggers and rank them from mildly uncomfortable to very hard. You help decide what comes first.
Practicing in session. We start with a manageable step. I coach you through facing it while you practice holding off the compulsion. Nothing is a surprise, and nothing happens without your agreement.
Practicing between sessions. Small, planned practice at home is where much of the change happens.
Climbing at your pace. As each step gets easier, we move up. We celebrate small wins, and we use humor where it helps.
A plan to keep your gains. Near the end, we build a plan for handling future flare-ups.
I am trained in ERP through the Center for the Treatment and Study of Anxiety at the University of Pennsylvania. I also understand how anxiety, perfectionism, and ADHD can tangle with OCD, and I bring a gentle, relational approach to the work.
What if I'm worried about starting?
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No. ERP is gradual and collaborative. You always know the plan, and you choose your pace.
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Anxiety may rise during a practice, and that's part of how the brain relearns. It WILL come back down over time, and we'll build your skills first.
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That's common. Talking through the same fear or seeking reassurance can feed OCD. ERP works differently, because it targets the cycle itself.
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Yes! ERP can feel like an intensive therapy, as it asks for weekly meetings along with daily homework in between sessions. We only meet for 1 hour out of your week - that’s not enough for this treatment to be effective and rewire your relationship to OCD. It is important that before you start ERP, you ensure that you have room in your schedule to complete the exposure homework.
Relief is possible
OCD can feel like it's running your life. With the right support and a treatment built for it, many people find the rituals loosen their grip and life gets bigger again. I'd love to help you get there.
Start with a free 15-minute consult call. We'll talk about what's going on, whether we're a good fit, and how fees and scheduling would work. No prep and no decisions required.
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