guys how can I do ERP if sometimes I don't even have triggers? It's literally just my mind thinking about stuff without any warning or triggers? Like what am I supposed to expose myself to

How long should I do ERP, so that my brain gets used to it, not to say tired?! I've been working for about three months, but everything still seems vivid in my head, there are even vulgar words in detail... since the sexual topic is both a groinal and a feeling that I want to touch myself. It's mostly related to faces and genitals, so how exactly can that go, if it's emphasized that sex pictures in themselves give that feeling, whoever is in them?

What would I do for ERP if my OCD says because I didn’t do something correctly or remember something I will have panic attacks that don’t end?

Hi - just for some context, I have OCD and ADHD. I hate bringing this up, but with these diagnoses, when intertwined, there is ALWAYS a thought. I never stop thinking. This is really hard, especially because I feel like I always need to be talking to someone. Whether it’s my friends or family, talking to people brings me down to earth from certain kinds of thought spirals. However, when I’m alone it is the hardest. When my friends don’t reply I have this compulsion to text again or I need to constantly check my notifications so that I have none left to check. But then to them or new people I talk to, this behavior probably comes across as overwhelming or too much. I’m trying to control it and use erp, but also, I have my moments where I’m just vunerable and give into the compulsion. It’s genuinely so embarassing and maybe not as big a deal as I’m making it out to be but, how do I manage? And how do I relax?