Tool
ERP exposure ladder
Build a personalized exposure hierarchy and practice one rung at a time.
ERP in plain language
Pick something the obsession says is dangerous. Approach it on purpose. Don't do the ritual. Let the discomfort be there until your brain learns it's survivable. You're not testing fate — you're teaching your alarm system that uncertainty doesn't equal danger.
Tip: aim for a rung where SUDS is 30–60. Too easy = no learning. Too hard = sets the work back.
Sign in to save your entries and see them across visits. Or just use the tool — nothing here is required.