How do you not "have" or "do" a pure OCD compulsion? - it's a thought !

Hi! I've been on my OCD healing journey for about half a year and I have seen a lot of success. I'm reaching out for advice, I am very willing to do exposures because I know the more I do them, the more I get better, but I struggle with the response prevention part. I don't know how to control my brain when it comes to facing the fears especially since most of my compulsions are mental. I can tell myself the typical things "I am okay with the uncertainty of this happening", etc. but its like my brain doesn't believe them. I've been stuck in this disconnect for a while and would love advice you have heard from a therapist or learned that has really help you.

My NOCD therapist (who has been awesome) and I are both struggling to identify ways in which I can practice exposure therapy while in-session, because the vast majority of my OCD symptoms are mental compulsions. For example: indecision and inability to commit to a choice; seeking reassurance on decisions from friends and family; mental review of things that have just happened / social situations; over-thinking and catastrophizing. I also have some other hallmark symptoms (contamination fears, moral scrupulosity, etc) but those tend to be inconsistent too. It’s hard to really practice these during my sessions because so many are in the moment and fleeting. By the time I join my session they are no longer active. How can we establish exposure responses during my sessions, if most of my OCD involves mental rumination and overthinking patterns/thought loops that only occur “in the moments - rather than specific or consistent compulsions (such as hand washing)?

After almost 2 decades of struggling with Pure OCD that was all-consuming, all day, every day, I'm finally in a spot where I can effectively manage this disorder. A big way I did this was realizing that compulsions NEVER help and they are NEVER the answer. It might feel like it's helping in the moment, but you're just giving power to the OCD and it WILL come back stronger. Sometimes (especially with Pure O), it can be hard to even tell if you're doing a compulsion. If you're not sure and think there is even a possibility that it could be, try to stop doing that immediately. The better you get at noticing your compulsions and stopping them quickly the better off you'll be in the long-term. It's definitely a tough and bumpy road, but if I was able to get there I'm sure anyone can. Just stick with it and it gets way easier.