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In recent years, online therapy has emerged as a powerful and convenient tool for treating the mental stress and compulsions associated with OCD. Achieve access to specialized care from the comfort of your own homes—an important option if your symptoms make travel or in-person interaction difficult. Grouport helps expand access to evidence-based care by offering affordable online group therapy led by therapists licensed in OCD treatment approaches like ERP.
Among the most effective treatments for OCD, Exposure and Response Prevention (ERP) is a gold-standard method backed by decades of research. Whether delivered one-on-one or in a group setting, ERP helps individuals confront their fears and reduce compulsive behaviors. In this article, we’ll explore how ERP works, what to expect from online therapy, and how it can support long-term recovery from OCD.
Obsessive-Compulsive Disorder (OCD) is a chronic mental health condition characterized by persistent, intrusive thoughts—known as obsessions—and repetitive behaviors or mental rituals—known as compulsions—that a person feels compelled to perform in response to those thoughts.
Obsessions and compulsions are time-consuming, and distressing, and often interfere with a person’s ability to function in daily life. OCD is not about being neat, organized, or particular—it’s a serious disorder that can affect anyone, regardless of age, background, or personality.
At the core of OCD is a cycle: obsessions trigger anxiety, which leads to compulsions performed to reduce that anxiety. However, this relief is temporary, and the cycle soon begins again. Over time, this pattern reinforces itself, making the obsessions stronger and the compulsions more frequent. Signs that you may be struggling from OCD include:
OCD can present in different ways depending on the individual. Some common types include:
Regardless of type, OCD can significantly impact a person’s daily life. It can make it difficult to maintain relationships, succeed at work or school, or enjoy simple activities. What might seem irrational to others feels deeply distressing and real to someone with OCD. Without effective treatment, the condition can become more severe and limiting over time—but with the right support, recovery is possible.
Exposure and Response Prevention (ERP) is a specialized form of cognitive behavioral therapy (CBT) designed specifically to treat Obsessive-Compulsive Disorder. Unlike traditional talk therapy, which may focus on exploring emotions or previous experiences, ERP directly targets the obsessive-compulsive cycle by helping individuals gradually face their fears in a controlled, supportive way—without resorting to compulsive behaviors. This structured, action-oriented approach has been widely recognized as the most effective treatment for OCD.
At the heart of ERP is a simple but powerful principle: expose yourself to the source of your fear (exposure), and then resist the urge to engage in rituals or avoidance behaviors (response prevention). Over time, this repeated process teaches the brain that anxiety and discomfort will naturally decrease without the need for compulsions. This is known as habituation, and it’s a key part of long-term recovery.
For example, ERP might involve:
ERP helps break the cycle of OCD by gradually weakening the link between obsessions and compulsions. As individuals confront their fears without engaging in rituals, their tolerance for anxiety grows, and the obsessive thoughts begin to feel less threatening.
The effectiveness of ERP is strongly supported by decades of research. Numerous studies have shown that ERP can significantly reduce OCD symptoms in both adults and children, often in as little as 12 to 20 sessions. It is recommended by major health organizations, including the American Psychological Association and the International OCD Foundation, as a first-line treatment for OCD.
For those struggling with the exhausting cycle of obsessions and compulsions, ERP offers a clear, research-backed path to relief—and when delivered through online therapy, it’s more accessible than ever.
Exposure and Response Prevention (ERP) is highly adaptable to online therapy, making it a practical and effective treatment option for people with OCD who prefer or require remote care. In a virtual setting, ERP sessions typically mirror in-person therapy in structure and outcomes, but they are delivered via secure video conferencing platforms. This allows individuals to engage in treatment from the comfort and privacy of their own homes, often making it easier to incorporate real-life triggers and exposures into therapy.
ERP in telehealth settings may involve:
Therapists play a crucial role in guiding ERP, even when therapy is conducted online. They help clients identify their obsessions and compulsions, create a personalized exposure hierarchy (a list of feared situations ranked from least to most distressing), and walk them through the steps of facing those fears without engaging in rituals. The therapist provides support, accountability, and real-time coaching to help clients tolerate discomfort and learn that their anxiety will eventually subside on its own.
One unique benefit of online ERP is the ability to work on exposures in the environment where symptoms occur. For example:
By doing exposures in real-life settings, clients are often able to generalize their progress more effectively. Virtual, online ERP combines the flexibility of telehealth with the proven structure of in-person therapy, giving people the tools they need to break free from OCD—right where they live.
Online ERP (Exposure and Response Prevention) therapy offers several advantages that make treatment more accessible and effective for people living with OCD. As telehealth becomes more widespread and user-friendly, individuals can now receive high-quality, specialized care without many of the logistical barriers that traditionally made therapy difficult to pursue.
Online ERP therapy removes many of the traditional and mental barriers that make it difficult to access OCD treatment. Whether you're dealing with mobility challenges, living in a remote area, or just have a packed schedule, here’s how telehealth makes expert care more reachable:
Receiving therapy in the privacy and comfort of your own space can also be a game-changer. Many with OCD feel more at ease discussing difficult topics or engaging in exposures when they’re at home rather than in a clinical setting.
Scheduling therapy sessions around your busy schedule can be a hassle, leading to missed appointments and a lack of overall progress. Instead, online therapy makes scheduling convenient, simple, and easy.
Did you know that up to 20% of people who start therapy quit prematurely? Another key advantage to online therapy is the consistency and continuity of care. Online platforms make it easier to maintain regular appointments, even when life gets hectic. Whether you're traveling, feeling under the weather, or managing other responsibilities, therapy can still happen from wherever you are. This consistency supports long-term progress and helps keep OCD symptoms in check.
Starting ERP therapy online can feel overwhelming at first—but understanding the process can help ease those initial nerves and set you up for success. At Grouport, beginning your OCD treatment is simple and structured, with support every step of the way.
1. Choose a Service
Begin by selecting the service that fits your needs, whether it's group therapy focused on OCD and ERP or one-on-one individual therapy sessions. Once you've chosen a plan, you can sign up directly through Grouport's platform.
2. Personalized Match
After signing up, the Grouport team will reach out to gather some brief context about your symptoms, availability, and preferences. This helps ensure you're matched with a licensed therapist licensed in ERP who fits both your needs and schedule—typically within 24 to 72 hours.
3. Start Therapy
You’ll meet weekly with your therapist in 45-minute video sessions for invidual therapy designed to provide consistent, focused care. Group sessions are 60-minutes each. In your first few sessions, your therapist will work with you to build a strong foundation for ERP treatment. This includes:
First exposures are typically gentle and manageable, focusing on lower-level fears. The goal is to practice facing a trigger while resisting compulsions in a safe and supportive environment. For example:
These exercises are done either in session or as homework, with therapist guidance to help you stay on track. Over time, you’ll learn that anxiety fades without compulsions—and that you are capable of change.
Each session builds on the last, and your therapist will adjust your plan based on your progress. Early sessions are all about building trust, learning the process, and preparing for lasting change.
While ERP is highly effective, it’s not without its challenges. Facing fears head-on and resisting compulsions can be deeply uncomfortable at first, and it’s normal to encounter emotional or motivational roadblocks. Understanding these common challenges—and how to manage them—can help you stay on track during your recovery journey.
One of the biggest hurdles people face is the fear of exposure and the tendency to avoid them. After all, ERP asks you to do the very things that trigger your anxiety. This fear can lead to hesitation or avoidance, especially when certain exposures feel “too much” or “too risky.” The key to overcoming this is to start small:
Another common experience is feeling overwhelmed or discouraged, particularly in the early stages. You might feel like your progress is slow, or that your anxiety isn’t going away fast enough. In those moments, it’s important to keep perspective:
Consistency is a cornerstone of ERP. It’s natural to want quick results, but gradual progress and repeated practice are what make ERP effective in the long term. Sticking with your exposure exercises—even when they’re hard—helps your brain learn that you don’t need compulsions to feel safe. This process takes time, but every step forward rewires how you respond to fear and anxiety.
Finally, know that therapists are there to support you through setbacks. It’s common to slip back into old habits occasionally or have moments where your symptoms flare up. A good ERP therapist will help you:
With patience, support, and persistence, ERP can help you build resilience and regain control over your life. Facing your fears isn’t easy—but with the right guidance, it’s possible.
Choosing the right therapist is a crucial step in your OCD recovery journey—especially when it comes to ERP. Not all therapists are trained to treat OCD, and even fewer have specific expertise in Exposure and Response Prevention.
Grouport provides care for individuals with OCD through online group therapy led by licensed specialists trained in evidence-based treatments like ERP, offering affordable and accessible support from wherever you are. With the added benefit of connecting with others who share similar experiences, Grouport helps create a supportive environment that can enhance progress and promote long-term recovery.
An ERP therapist is only as good as their educational background and experience. When looking for an online ERP therapist, consider the following qualifications:
Before committing, it’s a good idea to schedule a consultation. This gives you a chance to ask questions and get a feel for whether the therapist is the right fit for your needs.
Helpful questions to ask during your consultation include:
Watch out for red flags, as not every provider who treats anxiety is equipped to treat OCD effectively. Be cautious if the therapist:
Finding the right therapist may take a little time, but it’s worth the effort. A licensed, compassionate ERP specialist can help guide you through the process and give you the tools to manage OCD with confidence—even through the screen.
Let’s help you find the right therapist match, so you can receive consistent, effective care through online DBT therapy tailored to support individuals with Borderline Personality Disorder (BPD).
At Grouport, we’re committed to making evidence-based mental health care accessible and affordable. Our services are designed to meet a variety of needs, whether you're seeking support for OCD, anxiety, PTSD, or other challenges. In addition to ERP-focused care for OCD, Grouport offers a range of therapy options to help individuals build lasting progress and emotional well-being:
Our therapists incorporate exposure responsive prevention therapy (the gold standard for OCD treatment) in our OCD group therapy sessions. Our OCD groups will help you habituate to your obsessions and refrain from engaging in compulsions, so you can experience meaningful symptom reduction.
Space is limited, so reserve your seat today.
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