Mental Contamination OCD. ERP techniques

I’d love some erp ideas! I suffer with magical thinking ocd, mental contamination, harm ocd, pocd, health ocd. All of it!! Mental contamination is the worst one so far. They all like to take turns at being the star of the show but mental contamination is the worst one by far. I can’t buy shit because the fucker is contaminated somehow. I also deal with memory ocd which I try to remember something I did that I might not have done in the first place and trying to organize everything I’ve done,or the amount of times I was embarrassed, was wrong or ashamed of. Maybe I deal with some guilt ocd even if it’s not bad, just silly as hell. I try to remember shit that didn’t happen or try to organize shit in my head. It’s just never helpful. I end up ruminating and doing compulsions. I start getting confused about everything because my brain is so wrapped up in trying to help myself ease the anxiety and so it has no room for other important tasks. I dissociate a lot. I do have trauma so that is definitely one of the underlying reasons for certain. I get ocd while typing too. I get a bad image or thought and for it to not be or become true, or if I don’t want it to happen I gotta delete what I wrote and start fresh or I’m doomed. It happens no matter what I’m doing. When I’m doing a coping skill like reading, drawing, coloring, sitting with my journal, etc. it always goes after things I enjoy and gives me thoughts I don’t want to think of. It causes intense suffering. OCD literally holds a stick and just pokes me for fun. I start dealing with health ocd bc when my ocd gets bad, I get mentally ill and forget, repeat things that don’t need to be repeated bc it’s just feeding the ocd, I think there is something terribly wrong with me. I think I’m mentally sick and physically sick and just don’t know it yet. NOOCD doesn’t take my insurance. It’s bullshit. I’m not picky with a counselor to talk about life and sadness or whatever but when it comes to my OCD, they need to care, understand to the root, have it, or studied it all for years. If I had one wish that would come true, it would be to cure my ocd. I’d take that wish over winning a billion dollars. That says I’m suffering. It’s not a joke. People laugh or find us dumb but they don’t know how it feels to fist fight with your head. It’s not fun. I have a counselor outside of this. But, ocd isn’t one of her studies. Trauma is which can help ocd because ocd I learned so our body’s way of trying to find some control, while just losing it because we’re not trying to find control in the way we’re supposed to so we unintentionally/subconsciously find different ways without even realizing it. I think it’s a survival technique that isn’t helpful to us obviously. Although ocd can be stemmed from trauma, it’s also a separate mental illness so I need to find the right tools for me. I’d appreciate it if anyone can maybe comment some erp skills that have been effective although difficult at first to get down, I’d be forever grateful. Anything helps.