What are some examples of ERP activities for POCD? And what I should try to be doing when the anxiety and doubt come?

I have pocd as well and I work in cosmetics, so something I’ve challenged myself to do is put lipgloss on one little kid a day no matter how anxious it makes me and no matter how much I want to run away from them and it’s been getting easier and easier to do. Also, if any friends or family know about your triggers bringing someone with you when you start practicing ERP helps a lot, my mom has been coming my to my work and we go and walk around Claire’s every day and sit by a kids play area every day for at least 15 minutes. The first week of doing all these things was hell but it’s been much more manageable since I started!

I’m not a therapist, but I’ve read about ERP exercises such as walking by schools, playgrounds, or sports areas like for school teams. You could go into a store that caters to youth and buy something (don’t have to spend a fortune). You could listen to a podcast about actual pedophila (check out Crime Junkies episodes called Conspiracy: North Fox Island & The Oakland County Child Killer Part 1 & 2.) Hope that helps.

As @lbg said, it's about exposure and response. Expose yourself to the unpleasant thing. In my case, I'm scared of going to the toilet or having a shower at home, add I'm convinced the floor will fall through because our floorboards creak. I don't really have any choice other thay to expose myself to that fear by using the toilet and showering.