What is a good exposure exercise for need to confess? The obsession is being a bad wife the compulsion is confessing - what’s the ERP exercise? Struggling right now.

Remember one of the most important steps is learning how to be calm and associating not doing the compulsion with feeling good so you don't reinforce it. Maybe take a bath, go to the park, light a candle and read etc. Best of luck Liz.

Start by keeping a journal; confess to yourself if you can’t find a way of distracting yourself properly yet, and as time goes on progress to distracting yourself completely as general compulsions usually only last for a few intense moments and then they’re more manageable x

Not confessing and feeling anxious because of it.

Let your husband know you are feeling this way. He may not know the full extent, even if you've said it before. And the thing that worked forbme was to not let the compulsion become my identity. Here's what I mean... Instead of telling your husband things like "I'm a bad wife because..." or "I'm a failure because..." and so on, trying recognizing those for what they are: thoughts and/or emotions. If you are wording it that way, dont feel bad. That's OCD. But it most likely puts him in a position where he feels helpless, like he can do nothing to help or comfort you. If you've told him, he will most likely want to help. The best way to help him help you, or at least open the dialogue for it, would be to just slightly change the wording. It will create a more productive space for both of you to share with and listen to the other. For example "I feel like a bad wife when..." or "This happened today and it triggered these thoughts/behaviors for me. I just wanted to let you know that I was struggling with them." Things like that. I am not married but ROCD doesnt just go to romantic relationships. I was adopted much later in life and I had this problem with my adoptive parents (my true mom and dad) right up to my 30th birthday. These are similar to the the things I'd say to her. When I changed the way I worded these things, it helped me pull away from the OCD identity I had created. I am not my obsessive thoughts. And it let them know what and when the struggkes were and we could talk about them at some point. I'm not a therapist or a doctor, but my treatment was a long (sometimes difficult) process and I learned and practiced a lot. I found the things that worked for me and have now been safely in recovery for nearly 8 years. I still get anxiety from time to time. But what OCD doesn't tell us is that EVERYONE DOES. We are not weird or abnormal. Anxiety hits everyone at some point, in some form, to some degree. To go from raging OCD to intermittent anxiety is what I'd call a win. And having worked extensively for many years, I tried tons of things. These are just some of the ones that worked for me throughout my treatment. I still do a few of them to maintain my recovery. Anyway... Hopefully at least one of these helps you find some peace of mind and/or comfort.