Self-care After ERP Treatment

Confronting your greatest fears and facing uncertainty like you do during Exposure and Response Prevention (ERP) treatment is incredibly rewarding, but it’s certainly hard work. Here are some things you can do to take care of yourself during your time off from sessions and homework assignments. 

Engage in hobbies 

It’s easy to feel consumed by your struggles and treatment duties, so spend some time doing what you love or trying something new. It doesn’t have to be major, even something simple like learning to knit or signing up for a yoga class.

Rest your body and mind

ERP can be both physically and mentally exhausting, so take some time to veg out. Binge your favorite TV show for a few hours, take a nap or just enjoy some peace and quiet with a book or outside in nature. You earned it!

Prioritize sleep and movement

Quality sleep is important for overall health, including mental well-being. If you’re dealing with anxiety, you may feel an increase at bedtime which can make good sleep difficult to achieve. Limit screentime before bed and get sunlight first thing in the morning. Speak with your doctor if your sleep is not improving. 

Move your body in a way that you enjoy – walking, yoga, Pilates, dance – whatever it is, getting active improves mood and can help reduce stress. 

Do the opposite 

This is a skill from Dialectical Behavior Therapy (DBT) called opposite action.

Feel like lying in bed all day? Take a walk or ride a bike. Feeling depressed and wanting to isolate? Call a friend or family member. When you do the opposite, often you begin to feel the opposite. 

Last but not least, recognize how far you have come! Small wins go a long way, and you should be proud of yourself for choosing to do the hard things everyday.