Can you have any idea.

ERP is the same for every ocd thought! Whatever it is you’re having OCD about the best coping skill my therapist shared with me was inviting and welcoming uncertainty. If you’re worried you have cancer, say maybe I have cancer maybe I don’t. If you’re worried you might be going to hell, say maybe I am maybe I’m not. If you’re worried you’re actually an ax murderer and a psychopath because you watch murder documentaries and what does that mean about you that you watch murder documentaries does that mean you’re actually a horrible person, say maybe I am maybe I’m not. Lol. Ocd can be funnny honestly, like typing those out sound ludicrous but in the moment it all feels so urgently dangerously real. Also saying I don’t have to figure this out right now, helps a lot. I have almost all the themes and my ocd is random but I’ve found the coping skill treats every worry. Don’t forget to enjoy your life! When you say I don’t have to figure this out right now, it’s not surpressing the thought and pushing it away, which can be a compulsion, it’s just saying okay maybe that’s true maybe I do have rabies because that cat bit me, but I’m going to go swimming with my friends (or whatever it is in your life you have to do that’s definitely better than getting caught in a thought loop) and worry about that later. Hopefully these things help you!:)

Oh also when you say I don’t have to figure this out right now, if you keep saying it, it trains your brain to not think the thought is a danger. If you try to figure it out right then and there with urgency you TRAIN your brain to give you the intrusive thought more because your brain believes this is an ✨URGENT THREAT✨. Giving it the inattention lets your brain believe it’s not so pressing and I’ve found I eventually have the thought less and less and I never get to the point where “okay it’s time to figure it out now”. :)

ERP is all about exposing yourself to the possibility of the threat being real and just ✨not caring✨

Hi there John0. The skills taught via ERP can be applied to all types of OCD. Once you learn how to do it appropriately, you can use it to challenge your OCD thoughts, even if there is a new intrusive thought every day.

Research Buddhist meditation. Do that and then ERP. ERP becomes much easier if your mind is already balanced and calm.