Contamination

I have contamination OCD. Any ideas on exposures I could do? Maybe some easier and harder ones? Thanks!

Good day, you awesome people! I struggle with spreading my own (bathroom/groinal) germs and "contaminating" others somehow. Logically I know it's not necessarily going to make anyone sick, but it's coming to the point where I have to wash my arm if it touches my behind at all while wiping (in case waste travels as it sometimes does)--and this morning I felt I had to wash my hands after touching the shell of my ear. It's clear that a lot of washing I am doing is to avoid guilt--I feel like I am "being sneaky/doing something terrible" if I don't do it. Some things are justifiable, yes, but the line has become so blurred I have changed many of my routines around this and I cannot tell what constitutes as "acceptable" or "normal" hygeine anymore because anything less than what I have started doing feels awful. I even wash my hands after drying off after a shower... though that I am trying to stop. I am wondering if anyone could help me out here with suggestions? Thank you so much for listening to my woes. I appreciate you all immensely.

Hello everyone, I'm new here and have severe contamination ocd that has been happening the past four years since I was 20. I'm 24 now and it seems to be getting worse. I don't want to be around kids because I know they're germy little gremlins and carry the main thing I fear that caused my ocd to worsen. I shower whenever anything above my chest has been touched (neck, face, hair). I wash my clothes after one wear because they feel contaminated after the use. I refuse to let people touch my bed or clean clothes. If I hear that anyone in my family is sick I freak out intensely and have to stay away from them. I also shower if I've been in public and people were coughing near me. If I don't feel like showering and that my above triggers aren't contaminated I just wash my arms up to the elbow and go to sleep because I sleep in short sleeve shirts and my arms touch everything all day. I refuse to touch my face, neck or hair after touching my phone or anything else. I bring a travel blanket with me but have to wash it after every use. I use my shoe to open doors and press the cross walk button. If I can't use my shoe I use my pinkie and immediately handsanitize sometimes twice just to have my hands feel clean. I have to use a utensil to eat when in a restaurant and would ask to change it if I see it touch anything. I work at a place that requires me to use a phone so I have to shower and wash my ear. I hold my breath when walking past people. I can't sit back in the car or on the couch because it'll contaminate my neck and hair. I also have to do a double wash with my hands to feel clean. I used to do it for 20 seconds but I do the hand wash for 20 the 1st time then 30 for the second. I can't wear purses with straps that touch my shoulders, same with back packs. And I use so much soap and lotion that don't help keep my hands moisturized. And if I get triggered by anything I sit there in a quiet rage and ramble in my head because I know saying anything out loud will have me look crazy. There are times though that I get angry and close to tears when it feels like I've been contaminated and when my family makes fun of me for things I feel I have no control over especially the intrusive thoughts, emotions, anger, fear, and tiredness I feel on a daily basis. I'm scared of doing exposure therapy because I know they'll have me touch something contaminated and have me touch my face and not wash it how does that help it'll just make me angry.