If you ruminate as a compulsion, how do you stop doing that when practicing ERP when ruminating feels to automatic?

Hey there! My name is Tyler Devine and I am one of the advocates here at NOCD. OCD is a very, very debilitating area in the realm of mental health and anxiety disorders. However, we know this. Saying how hard it is and continuing to dig a deeper hole is not how you win this daily battle. Learning to face OCD head on is something that comes with time and practice. I’m not sure where you are in your journey with OCD, but let me give you some background on myself: I’m 27 years old and have been dealing with ocd since I was young. About five years ago, I finally surrendered to the monster that is OCD (particularly SO-OCD, which if you’re unfamiliar with some of the main subtypes of ocd, is obsessive thoughts, feelings etc of a sexual relation). Ever since then, I have never looked back. I know it’s tough but trust a vet like me who has put a lot of time into this stuff when I say you are far from alone. Some big things that helped me tame the beast and still do to this day are meditation, prayer, ERP (both staged and in real time), help from a specialist, faith, and medication (if necessary, as a supplement to your training). All these things combined with a positive attitude toward yourself and your OCD will lead you to victory! Keep helping others and keep utilizing the wonderful community of therapists and people who struggle with the same stuff like you and me. To answer your specific question about ERP, from my experience the more you practice the actual process of ERP the better you get and the better the results. I’ll be honest with you, I was horrible at erp when I began. It is one of the hardest forms of mental health training, hands down. Learning to do exposures and let thoughts, feelings etc be will not happen on day 1. You will fail! It’s okay! That’s why you are practicing. If you didn’t fail at it, then you wouldn’t be doing it. Start small, expect slow progress, and continue to be grateful for every stride you make. Stay positive, be kind to yourself and your ocd, and never settle.💪🏼 Strength and Prayers, Tyler D