This Isn't a Journal: The ERP Workbook for OCD and Anxiety
Most workbooks have you write about your anxiety. This one makes you face it.
You already know what your fears are. You've talked about them, researched them, and asked for reassurance a hundred times. It hasn't worked because understanding the fear isn't what shrinks it. Facing it is.
This workbook is built on ERP (Exposure and Response Prevention), the gold standard treatment for OCD and anxiety. Every section ends with something to actually do.
Inside you'll find:
A Trigger and Fear Log to map exactly what sets your anxiety off
A Safety Behavior Tracker to catch the habits keeping you stuck
A "What Is This Costing You" section to get honest about what anxiety has taken
What an exposure actually looks like, with real examples (no, it's not putting yourself in danger)
An exposure hierarchy builder to plan your steps from easiest to hardest
Thoughts vs. Thinking, with real intrusive thought examples
Response prevention scripts for when anxiety pulls you back in
A guided first exposure, walked through in real time
An Exposure Log to track your anxiety before and after every practice
Filled in examples throughout, so you're never guessing. Black and white and print friendly, with plenty of room to write.
Not sure if it's OCD? Take the free OCD quiz.
Want support while you do it? Work with me 1:1.
Not ready to buy? Try your first ERP here for free.
What is ERP?
ERP stands for Exposure and Response Prevention. It's the gold standard treatment for OCD. You face what your brain is afraid of, then practice not doing the compulsion. Over time, the fear loses its grip.
Can I do ERP on my own?
Many people can. This workbook walks you through it step by step, with filled in examples. If you feel stuck or your OCD is severe, working with an ERP trained therapist is the next step.
Does this work for intrusive thoughts?
Yes. There's a full section on intrusive thoughts with real examples. Harm, relationships, religion, health. The ERP process is the same.
How is this different from other OCD workbooks?
Most focus on understanding your thoughts. This one focuses on action. Every section ends with something to actually do.
Made for anyone with OCD, intrusive thoughts, or anxiety. Clinicians use it with clients too.
Created by Madina Alam, LMHC, a licensed therapist who specializes in ERP.
Instant digital download. Start tonight.
This Isn't a Journal: The ERP Workbook for OCD and Anxiety
Most workbooks have you write about your anxiety. This one makes you face it.
You already know what your fears are. You've talked about them, researched them, and asked for reassurance a hundred times. It hasn't worked because understanding the fear isn't what shrinks it. Facing it is.
This workbook is built on ERP (Exposure and Response Prevention), the gold standard treatment for OCD and anxiety. Every section ends with something to actually do.
Inside you'll find:
A Trigger and Fear Log to map exactly what sets your anxiety off
A Safety Behavior Tracker to catch the habits keeping you stuck
A "What Is This Costing You" section to get honest about what anxiety has taken
What an exposure actually looks like, with real examples (no, it's not putting yourself in danger)
An exposure hierarchy builder to plan your steps from easiest to hardest
Thoughts vs. Thinking, with real intrusive thought examples
Response prevention scripts for when anxiety pulls you back in
A guided first exposure, walked through in real time
An Exposure Log to track your anxiety before and after every practice
Filled in examples throughout, so you're never guessing. Black and white and print friendly, with plenty of room to write.
Not sure if it's OCD? Take the free OCD quiz.
Want support while you do it? Work with me 1:1.
Not ready to buy? Try your first ERP here for free.
What is ERP?
ERP stands for Exposure and Response Prevention. It's the gold standard treatment for OCD. You face what your brain is afraid of, then practice not doing the compulsion. Over time, the fear loses its grip.
Can I do ERP on my own?
Many people can. This workbook walks you through it step by step, with filled in examples. If you feel stuck or your OCD is severe, working with an ERP trained therapist is the next step.
Does this work for intrusive thoughts?
Yes. There's a full section on intrusive thoughts with real examples. Harm, relationships, religion, health. The ERP process is the same.
How is this different from other OCD workbooks?
Most focus on understanding your thoughts. This one focuses on action. Every section ends with something to actually do.
Made for anyone with OCD, intrusive thoughts, or anxiety. Clinicians use it with clients too.
Created by Madina Alam, LMHC, a licensed therapist who specializes in ERP.
Instant digital download. Start tonight.
