What's inside the guide
What ERP actually is
Exposure and Response Prevention in plain words, and how to choose a first step that feels uncomfortable but doable.
Ideas for 19 OCD themes
From contamination, checking and "just right" to harm, relationship, perinatal and health worries.
Where to get support
Why ERP works best alongside an OCD specialist, and how to find one through your GP or NHS Talking Therapies.
Where shall I send your guide?
Before you download
This guide is educational and isn't a replacement for therapy. ERP means gently facing fears on purpose, so it can bring up strong anxiety. Please use these ideas with caution: start small, go at your own pace, and ideally work through them with the support of an OCD specialist.
If OCD is getting in the way of your life, please speak to an OCD specialist or contact your GP for further support. If you ever feel unsafe, call 999, NHS 111 (mental health option) or Samaritans free on 116 123.
About me
Hi, I'm Charlotte. I'm a BABCP-accredited CBT therapist and EMDR practitioner, and I specialise in OCD. I worked in the NHS before setting up my private practice, and I'm a mum of two.
I put these ideas together so ERP feels a little less daunting to start.
© 2026 Charlotte Vaun Therapy. This guide is educational and isn't a replacement for therapy. Please speak to an OCD specialist or contact your GP for further support.
