ERP vs. Inference-Based CBT: Which OCD Therapy Is Right for You?

If you’ve been searching for an OCD therapist in Campbell, San Jose, or anywhere in California — or you’re considering working with an OCD therapist online — you’ve probably come across different evidence-based options for OCD treatment. Two of the most effective are Exposure and Response Prevention (ERP) and Inference-Based Cognitive Behavioral Therapy (I-CBT).

Both approaches can help reduce OCD symptoms, but they work in different ways. Here’s what you need to know about ERP vs. I-CBT, so you can choose the approach that feels right for you.

What Is Exposure and Response Prevention (ERP)?

ERP is considered the gold-standard treatment for Obsessive-Compulsive Disorder. It’s a type of Cognitive Behavioral Therapy (CBT) that helps you face your fears gradually, without performing your usual rituals or compulsions.

Along with your OCD therapist, you’ll develop a plan to gradually expose yourself to the thoughts, images, or situations that trigger your anxiety, learning to resist the urge to do compulsive behaviors that temporarily reduce that anxiety.

With practice, your brain learns that the anxiety will fade on its own, and the OCD cycle loses its grip.

Example: If you have contamination OCD, you might practice touching surfaces you fear are “dirty” and delay washing your hands.

What Is Inference-Based CBT (I-CBT)?

Inference-Based Cognitive Behavioral Therapy (I-CBT) is a newer evidence-based approach that focuses on the doubt at the heart of OCD. I-CBT treats OCD as a reasoning problem: the brain makes faulty inferences or assumptions about threats that aren’t really there.

Instead of doing exposure exercises, you’ll learn to catch when your mind jumps to these faulty conclusions — and develop healthier, more accurate ways of responding to intrusive thoughts.

Many people find I-CBT feels gentler than ERP, especially for OCD themes that feel mostly “in your head” (like Pure O or taboo thoughts).

How Do I Know Which OCD Therapy Is Best?

Choosing between ERP and I-CBT can feel confusing, but you don’t have to decide alone. A qualified OCD therapist can help you understand which approach might work best for your unique symptoms and needs.

Many OCD therapists near San Jose — including in Campbell, CA — are trained to combine ERP and I-CBT, offering a flexible, individualized plan. And if you prefer, you can also work with an OCD therapist online, bringing evidence-based treatment right to your home.

Finding an OCD Therapist Near You Or Online

OCD is exhausting, but you don’t have to manage it by yourself. Whether you’re looking for an OCD therapist near you in Campbell or San Jose, or you’d rather meet with an OCD therapist online, the right support can help you reclaim your life.

Ready to Get Started?

If you’re in Campbell, San Jose, or anywhere in California and want to explore ERP, I-CBT, or a blend of both, I’m here to help. I specialize in working with adults, college students, and new parents living with OCD and anxiety disorders.

✨ Reach out today to schedule a free consultation and take the first step toward relief.

Caitlyn Oscarson, LMFT

Providing Anxiety & OCD therapy in Campbell, CA, and throughout California via secure online sessions.