How do you know if an exposure is good to do or not? Thoughts?

This is my first time posting - I have a fear of throw up and I’ve been told it is cause from my OCD (repetitive thoughts) which makes sense because if someone gets sick it replays over and over again and I can’t get it out of my head. It’s gotten a lot worse in the past maybe two years. I’m always on edge that someone is going to get sick around me. I’ve heard the “best or most common” way to help with this is exposure therapy and OBVIOUSLY I don’t want to do that. Anyone have any tips or anything for this (or maybe have done the exposure therapy)?

Anyone know any ERP techniques or specific exposures that help with health anxiety OCD? I’ve heard such great things about ERP for other subtypes but I can’t think of any for health related OCD. I’d appreciate any advice!

This one's a "what if" exposure; a way to trace the anxiety spiral and sit with the discomfort it brings, instead of trying to avoid or fix it. Here’s how it works: Start with your anxious thought: 1. “What if A happens?” Then go deeper: “Okay… if A happens, then what?” → “Then B.” 2. And again: “What if B happens?” → “Then C.” 3. Keep going (following the fear, not avoiding it) until you land on the core fear, the real root of the anxiety. It’s usually something sticky, existential, or deeply uncomfortable. 4. Once you’ve found it, stop. Now sit with it (the feeling). Notice how it shows up in your body. Where is the tension? The tightness? The urge to escape, fix, or seek reassurance? And just let it be there. Without trying to solve it. Just you, your body, and the fear; without resistance. This isn’t about fixing the fear. It’s about making room for it. It’s about learning that you can feel the fear and not let it control you.