ERP Script Builder
The purpose of exposure is to move toward
the thoughts and sensations that are uncomfortable, not away from them. This tool will help turn your thoughts into an exposure script — where you will practice allowing the discomfort to be there, staying with it instead of avoiding it, and listening to your own voice read the thought back on repeat.
Optional — a situation, place, person, object, or image that set things off. Leave blank if there was no clear trigger.
Contamination OCD
What if I touched something and now I'm contaminated?
What if I got something on my hands and spread it to my family?
Checking OCD
What if I left the stove on and there's a fire?
What if I didn't lock the door and someone breaks in?
Symmetry / Just Right OCD
Things aren't even and something bad will happen because of it.
It doesn't feel right and I won't be able to move on until it does.
Intrusive Thoughts / Pure OCD
What if I want to hurt someone and I don't realize it?
What if I have inappropriate thoughts that mean something terrible about me?
Religious OCD / Scrupulosity
What if I did something wrong and God is angry with me?
What if I didn't say the prayer correctly and it doesn't count?
Relationship OCD
What if I don't really love my partner?
What if my partner doesn't truly love me?
POCD
What if I am attracted to children and I'm in denial about it?
Harm OCD
What if I lose control and hurt someone I love?
What if I'm capable of violence and I'm just hiding it from myself?
Hit-and-Run / Responsibility OCD
Maybe I hit someone while driving and didn't realize it.
What if I caused an accident and I just kept going?
HOCD / Sexual Orientation OCD
What if my sexual orientation isn't what I think it is?
What if I'm lying to myself and my partner about who I really am?
Health OCD
What if I have a serious illness and don't know it yet?
What if this symptom means something is wrong and it's already too late?
Something bad could happen
Someone could get hurt because of me
I could lose control
I could ruin someone's life
My relationship could fall apart
I could be ostracized or rejected by everyone
I could go to hell or be punished by God
I could cause a disaster that can't be undone
I'm careless
I'm irresponsible
I'm the kind of person who hurts people
I'm dangerous
I'm a bad person
I can't be trusted
I'm morally wrong
I'm broken or defective
I'm someone who ruins everything they touch
Select all that apply:
Heart racing
Chest tight
Shoulders tense
Neck tight
Head pressure
Arms jittery
Hands jittery
Legs jittery
Body jittery
Stomach dropping
Nausea
Shallow breathing
Feeling frozen
Dread
Numbness
Where do you feel it most intensely?
Select all that apply:
Check
Seek reassurance
Research
Analyze / figure it out
Mentally review / replay
Avoid
Distract myself
Reduce the feeling
Neutralize the thought
Replace with a good thought
Confess
Pray / ritual
Fight / replace the thought
Arrange / adjust until it feels right
How activated should the script be? You can change this and regenerate at any time.
Low — gentle approach
Moderate — standard
High — full activation
Building your script…
Your script
Record yourself reading this script
Read it out loud, then play it on repeat as your exposure practice.
0:00
0:00
Playback speed
0.75×
1×
1.25×
1.5×
1.75×
2×
Exposure timer
minutes
—
remaining
While listening, do not:
- Call, check, or reassure yourself
- Replace the thought with a "good thought"
- Pray, neutralize, or undo the thought
- Analyze whether the thought is true
- Distract yourself or escape the feeling
Your job is not to feel better. Your job is to let the thought and the feeling be here — and stay anyway.