ERP Homework Instructions
4th+ session
ERP Homework
Please complete the following tasks to successfully engage in ERP outside of session.
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Track any OCD symptoms not yet discussed and added to the ERP hierarchy using the Self-Monitoring Form
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Choose a topic related to OCD that you’re interested in. Find and listen to 1-2 podcasts on this topic.
Track the episodes you complete using the Podcast Episode Completion and Reflection form.
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Practice ERP daily for at least 20-45 minutes using the exposures discussed with your counselor. Use the ERP Homework Tracking form to track your progress.
ERP Homework Resources
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Self-Monitoring Form
Use this form to track your OCD symptoms throughout the week.
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ERP Homework Tracking
Use this form to track your ERP Homework throughout the week.
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Podcast Episode Tracking
Use this form to track the podcast episodes you listen to and your reflections on the topic(s) presented.
Exposure Instructions
Set the timer for 20-45 minutes. Engage in the exposure. Pause to use non-engagement responses at any “pain points” or times you find yourself wanting to engage in compulsions in order to help yourself sit with the uncertainty and discomfort.
Track your SUDS (0-10 scale) levels: Keep a paper next to you that you can use to track your anxiety/distress/discomfort/guilt/etc.
To start, rate how much you think this exposure will cause you to experience anxiety/distress/discomfort/guilt/etc. (anticipatory anxiety).
Once you start the exposure, approximately every 2-5 minutes ask yourself, on a scale of 0-10, 10 being highest, how much anxiety/distress/discomfort/guilt/etc. am I experiencing related to this specific exposure I am doing right now?
Notice any patterns. Was the actual experience less, equal to, or more uncomfortable than you anticipated?
Complete the ERP homework tracker.