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What Are CBT and ERP?
Cognitive Behavioral Therapy (CBT) is a structured, evidence-based approach that helps you identify and challenge unhelpful thoughts, beliefs, and patterns of behavior. It’s collaborative, present-focused, and action-oriented—designed to help you understand the connection between your thoughts, emotions, and actions.
Exposure and Response Prevention (ERP) is a highly effective form of CBT often used to treat OCD and anxiety. ERP helps you face the fears that keep you stuck—without engaging in the rituals, avoidance, or mental loops that feed them. It’s not about forcing yourself into fear—it’s about building tolerance, safety, and self-trust.
How CBT + ERP Can Help You
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Untangle cycles of anxiety, panic, or obsessive thoughts
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Learn tools to challenge perfectionism, rumination, and self-doubt
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Develop new coping strategies grounded in logic and compassion
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Face difficult triggers in safe, gradual steps
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Rewire your relationship with discomfort, uncertainty, and fear
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Build emotional flexibility and resilience
CBT is especially helpful for those feeling stuck in repetitive thought patterns. ERP is particularly useful if you live with OCD, intrusive thoughts, compulsions, or health-related anxieties. Together, they empower you to tolerate discomfort without losing yourself in it.
What CBT & ERP Look Like at Boundless NY & MA
At Boundless, we know CBT and ERP aren’t one-size-fits-all. Our approach is tailored to you—your history, identity, and cultural context. For many of our clients, especially BIPOC, South Asian, LGBTQ+, or immigrant individuals, anxiety isn’t just about “irrational thoughts.” It’s shaped by systemic stressors, cultural messaging, and real life experiences.
That’s why we combine structured, skills-based treatment with relational care. Sessions may include:
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Thought tracking and reframing
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Gradual exposure work with clear consent and pacing
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Mindfulness and grounding strategies
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Self-compassion and narrative restructuring
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Somatic awareness to help regulate your body and mind
We don’t rush or “fix”—we co-create a path that feels grounded, trauma-informed, and affirming of your lived experience.
You Don’t Have to Fight Your Thoughts Alone
Whether you’re battling spirals of self-doubt or feeling paralyzed by perfectionism, we’re here to help you move through—not around—what’s keeping you stuck.
Book a free 15-minute consult to learn more about working with a Boundless therapist trained in CBT and ERP.