ERP Question

Thanks for your reply! I have had OCD for at least 30 years and I have been able to manage it for the most part but this time around it has really been intense and spiraling out of control. I catch myself attaching this thought to everything which amplifies the thoughts even more and I don't feel like I am strong enough to tackle it head on like I need to or used to and that is adding to my anxiety :( I know the thought that is doing this is not true which is what is making me more angry because in the past I could just ignore the thoughts but this one is throwing me into a spiral :( I freaking hate OCD!

Thank you! The only therapy I have had is CBT and that was in a group setting and I didnt get much out of it just distractions you could use to help. I was on medication twice but weaned myself off and did just fine for years in between. Mine started as a teenager and I had little quirks that I hid very well but they worked for me so I kept doing them, they didn't take up too much time or anything like that so I didn't mind them actually. I didn't tell anyone about what was happening because I didn't even know at the time, just thought I was weird. Over time the compulsions would get a little stronger but I was able to defeat them. This one however has knocked me for a loop and I know it's not true and my mind is playing tricks on me but I just can't seem to shake it like before :( It's crazy how OCD can turn your life completely around in no time.