Erp, ruminating and ocd.
This is how I've found erp and ocd to work. So, say I want to do a compulsion, let's say ruminating on something someone said to me for example: Someone said "you're so defensive now, I don't like it at all" If I engage with this memory, I get thoughts surrounding it which stresses me out. During this process I believe thoughts like "I need to stop being defensive or they will leave me. I'm a bad person and I'm always defensive." See here I've created a story, based on black and white thinking as the anxiety turned off the part that rules the critical thinking skills in the brain. Ocd gives us these intrusive and anxiety provoking thoughts. It pokes at us until it gets a reaction. If our reaction instead is calm, it doesn't provoke us anymore. So, the erp around this would be noticing what's going on and sitting with the thoughts "maybe I am defensive all the time, and maybe they will leave me" (calm and collected reaction) the anxiety might spike again, then try again. It will be okay, it is safe. Eventually the anxiety passes! After going through the anxiety I am on the other side of it. And as always, after erp, I can now clearly see how ridiculous my thoughts were, due to my critical thinking skills now being back, (since the anxiety is better.) This is how I get by! I hope it helps someone.