Question, this is how erp feels like? Because before I was taking a bath and I was cleaning my private parts and a thought come along and I say like let it. And I don't feel anxiety but I feel something down there and I didnt enjoy it and o don't know if it was for the thought or because I was you know, so I stop like no I can't and after it was like wait you feel good? And right know I feel something in my chest.

It's a little difficult to follow your post because you say "you know" and "something" and don't say what you stopped or "after" what exactly, etc. I feel I would be able to give better suggestions if you were more clear in your language and phrasing. So I'm guessing but it sounds like you took a bath and got an intrusive sexual thought. At that point, when you decided to "let it" happen, I suspect that this decision may have been driven by a compulsion to test whether your fear is true by checking your responses to it, because that's what you did afterwards. That's not how ERP should be done. I don't really understand much of your post after that point other than the fact it's clear that you were and are checking. If you want to do ERP for the thoughts, you need to let the thought happen and let it cause you anxiety without doing any of the following things in response: Trying to push it out your mind Focusing on your genitals Masturbating Questioning how your genitals are responding Checking your feelings to work out whether you have a sexual response Questioning what the thoughts mean about you Questioning what the fact that you're not trying to "get rid" of the thought means about you Questioning what feelings in your chest mean Questioning whether you feel good or bad Avoiding the thought by distracting yourself with something else Compulsions are things we do to try to escape the anxiety of the unanswered question of what we fear. You didn't do ERP successfully here because you automatically did these compulsions. To do ERP, we need to deliberately not do all of the checking and ruminating compulsions. If you're not sure what to do instead of doing those things, try focusing on your breathing and saying to yourself "I want to explore this intrusive thought I had and to find out what it means, but I'm not going to do any of that right now." Instead you're going to focus on your breathing and when your mind makes intrusive accusations, you're going to tell your mind "maybe you're right and that's true, but I'm not going to try to find out right now, I'm going to accept that I have a worry and focus on my breathing instead of arguing or testing it or checking my body and feelings".

Based on my experience of ERP, the anxiety first increases and reaches to its peak point then slowly fades away with time. ERP is done by following certain ordered steps, and if a step in between is missing/incomplete it can make the ERP ineffective.

ERP can feel many different ways. The idea is to accept and tolerate whatever feelings arise