EXPOSURE X BEFORE AFTER UPDATE
In the long run, however, you begin to challenge and bring your alarm system (your anxiety) more in line with what is actually happening to you.Each autumn since 2015, Exposure Software has released a major update to its eponymously-named flagship photo editing and organization software. And in the short term, that feels uncomfortable. It may feel like you are choosing to put yourself in danger. However, starting ERP can be a difficult decision to make. The bottom line is that in order to reduce your anxiety and your obsessions, you have to make a decision to stop the compulsive behaviors. In other words, your compulsive behavior fuels that part of your brain that gives out these many unwarranted alarm signals. Birthday candles are the same as a blazing fire. What does that mean you are telling your brain when you engage in these behaviors? You are reinforcing the brain’s idea that you must be in danger. Now consider that your compulsive behaviors are your attempts to keep yourself safe when that alarm goes off.
This is one of the cruelest parts of this disorder. Unfortunately, with OCD, your brain tells you that you are in danger a lot, even in situations where you “know” that there is a very small likelihood that something bad might happen. When your anxiety “goes off” like an alarm system, it communicates information that you are in danger, rather than “pay attention, you might be in danger.” OCD takes over your body’s alarm system so that instead of only warning you of real danger, that alarm system begins to respond to any trigger (no matter how small) as an absolute, terrifying, catastrophic threat. But, imagine what would happen if your fire alarm went off every time you burnt a piece of toast or blew out birthday candles? That’s what happens in OCD. If your fire alarm goes off, what does it mean? The alarm is there to get your attention and prompt you to take action to protect yourself and your family. Think of anxiety as your body’s alarm system. You will get better at managing “everyday” levels of risk and uncertainty.You will find that your fears are less likely to come true than you thought.This natural drop in anxiety that happens when you stay “exposed” and “prevent” the compulsive “response” is called habituation.
You will find that when you stop fighting the obsessions and anxiety, these feelings will eventually begin to subside.You will find that these feelings and thoughts are distressing, but also that they can’t hurt you - they are safe and manageable.You will feel an initial increase in anxiety, uncertainty, and obsessional thoughts.
Then, that therapist coaches you through confronting the situation, leaning into the feelings it provokes, sticking with it, and resisting the urge to engage in compulsive behavior.ĭoing ERP is challenging, for sure! But when you do it correctly, the following things happen: With ERP, the difference is that a trained clinician is working with you to develop a plan for exposure. If you have OCD, you have probably tried to confront your obsessions and anxiety only to see that you become very anxious and fearful. This strategy of purposefully exposing yourself to things that make you anxious may not sound quite right to you.
Over time, the treatment will “retrain your brain” to no longer see the object of the obsession as a threat. The response prevention part of ERP refers to making a choice not to do a compulsive behavior once the anxiety or obsessions have been “triggered.” All of this is done under the guidance of a therapist at the beginning - though you will eventually learn to do your own ERP exercises to help manage your symptoms. The exposure component of ERP refers to practicing confronting the thoughts, images, objects, and situations that make you anxious and/or provoke your obsessions.
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