Exposure and Response Prevention for OCD in Maryland
ERP Support for Adults & Teens in Maryland
For teens and adults with OCD, upsetting thoughts can show up over and over again, causing intense stress or anxiety. To cope, a person might feel the need to repeat certain actions, such as checking, counting, or cleaning, even if they don’t want to! These behaviors can take up a lot of time, feel hard to control, and start to impact daily life, school, work, or relationships. Exposure and Response Prevention (ERP) is a highly effective, evidence-based therapy that helps individuals gradually face their fears without giving in to compulsions, breaking the OCD cycle and building confidence and control.
As a therapist trained in ERP, I work with teens, adults, and families using both traditional and creative approaches to help reduce OCD symptoms and support lasting change.
“How do I know if I have OCD or anxiety?”
Sometimes it’s OCD, sometimes it’s anxiety, and often it’s a mix of both! The common thread? A lot of overthinking. Many overthinkers replay thoughts, worry about things going wrong, or double-check to feel safe. What sets OCD apart is when those thoughts feel constant and upsetting, and lead to habits or routines you have to do just to feel okay. Some common qualities of OCD include:
Unwanted thoughts that are focused on rare, catastropic events
How Walking Outdoors Can Help With Sleep and Insomnia
Struggling to sleep often goes hand-in-hand with racing thoughts, a dysregulated nervous system, and too much time spent indoors under artificial light. Walk-and-talk therapy gently addresses all of these, using movement, daylight, and emotional processing to support your body’s natural rhythms.
Research shows that:
Morning light exposure can reset your circadian rhythm and improve sleep quality.
Physical activity, even light walking, helps reduce sleep latency (the time it takes to fall asleep) and nighttime awakenings.
Nature exposure reduces cortisol levels and activates the parasympathetic nervous system, making it easier to unwind at night.
In therapy, we explore what’s keeping you up—worry, looping thoughts, restlessness—and offer tools like grounding exercises, mindfulness, and emotional regulation strategies, all while walking. Over time, your body learns that movement can bring relief, and rest becomes more possible
What It’s Like to Experience Walk-and-Talk Therapy in Maryland
Each session is uniquely yours. I’ll be there to listen, hold space, and be your creative guide—sometimes weaving in breathing exercises, mindful pauses, or eco-therapy activities to help you connect more deeply with your surroundings and yourself. You don’t need anything special—just your willingness to show up and be present.
Depending on your needs and energy, we might go on a color walk (gathering found items in every color of the rainbow), forage natural objects to create a nature mandala, or simply pause to notice patterns in the world around you. These gentle, art-based invitations can open new pathways for reflection, grounding, and healing—turning your walk into a moving meditation and your session into something meaningful and memorable
The Outdoor Art Therapist for Overthinkers in Maryland
Our bodies crave creative movement breaks to refresh our minds, release tension, and restore the flow of energy, helping us feel more balanced and alive throughout the day.
As the Outdoor Art Therapist, I invite you to experience the joy and healing that comes from connecting with nature while engaging in meaningful conversation and creativity! Whether we're sketching in the sunshine or simply walking mindfully together, this gentle and inspiring approach helps you feel more alive, connected, and ready to embrace your journey with renewed energy!
Read more about Outdoor Walk and Talk Therapy in Maryland on the blog
Embracing Autumn in Nature-Informed Outdoor Art Therapy
Step by Step: Enhancing Relationships When Taking Walks
Walking Towards Wellness: Exploring Benefits of Walk-and-Talk Therapy
Ready to Take the First Step?
If walk-and-talk therapy sounds like the kind of support you’ve been craving, I’d love to walk with you—literally and therapeutically. Reach out to schedule a free consultation, and let’s find a rhythm that feels good to you.
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Walk and Talk Therapy is a dynamic approach to traditional therapy where sessions take place outdoors, typically in a natural setting like a park or along a scenic path. Instead of sitting in an office, you and your therapist engage in conversation while walking side by side.
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During sessions, we typically walk side by side in a chosen outdoor location. The rhythmic movement and connection with nature create a relaxed and open atmosphere, fostering meaningful conversations and self-reflection.
Sessions typically last 50-60 minutes, during which you and your therapist walk at a comfortable pace while engaging in conversation. The focus remains on your therapeutic goals, and the outdoor setting provides a refreshing change of scenery conducive to reflection and growth.
Our outdoor sessions are versatile. Along with walking, there are opportunities to sit outdoors and engage in therapeutic discussions or self-reflection. Additionally, if you feel inclined, we can incorporate art-making into our outdoor sessions, allowing for a multi-sensory and holistic therapeutic experience. -
In case unfavorable weather conditions are predicted, we prioritize your comfort and well-being. We offer the flexibility to transition the session to a virtual format. This ensures continuity and accessibility, allowing you to still benefit from the therapeutic process regardless of the weather.
To keep you informed, I will email you the afternoon/evening before your scheduled session to confirm whether the session will be held virtually or in-person. This proactive communication allows for necessary adjustments and ensures a seamless experience for you.
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For our outdoor therapy sessions, it's recommended to wear comfortable walking shoes, providing the support needed for our walks. Dressing in weather-appropriate layers ensures that you stay comfortable in various outdoor conditions. Whether it's a sunny day or a cooler evening, being prepared with suitable attire contributes to your overall well-being during our sessions!
Feel free to bring a water bottle and a light trail snack if you'd like. Staying hydrated and having a small snack on hand can enhance your comfort throughout our time together. If we've agreed to incorporate art into our session, bringing your art therapy sketchbook/journal and any agreed-upon art materials adds a creative dimension to our outdoor experience.
Beyond these recommendations, no special equipment is required. The goal is to keep the experience simple and focused on your well-being. If you have any specific preferences or concerns about our outdoor sessions, please don't hesitate to communicate them, and we'll make the necessary adjustments to ensure your comfort and engagement.
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The exact location for our walk-and-talk sessions will be provided to you before your first session. Typically, these sessions take place in Perry Hall or Patterson Park.
These serene and natural setting offers a conducive environment for our therapeutic walks since paths are paved, fostering meaningful conversations and self-reflection in a safe way.
You will receive detailed information about the meeting point and any specific considerations for the location ahead of your scheduled Walk & Talk session!
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Sessions typically last for the standard therapy duration, usually around 50 minutes. The length can be adjusted based on your needs and preferences!
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This innovative therapy format combines the benefits of exercise with the insights gained from therapy. Walking in nature can enhance mood, reduce stress, and promote a sense of well-being, while the movement stimulates creativity and fosters a more relaxed and open dialogue.
Walk-and-talk therapy is suitable for individuals of all ages and fitness levels. Whether you're seeking a fresh perspective, want to explore emotions in a different environment, or simply prefer a more active approach to therapy, Walk and talk therapy sessions can offer a unique and enriching experience!
