I'm doing scripted erp based on something that I thought of when I was 13..do I say in my script I was 13 or do I have to do the script as if it happening now.

I would focus on the core fear from the situation. For instance, let's say you had a thought about POCD when you were 13 years old and ever since you arel tormented about it and fear that you are headed for eternal damnation after you die for having the thought. The script could be about the worst case outcome that you fear from the incident. Imprisonment, being brutally beaten in prison, maybe even sexually assaulted, hated by your family, and then dying In the joint followed by burning in hell for eternity. That's just an example. Read it again and again until it bores you to read it.

Thank you that's really helpful. Also when I get the thought when I'm out and about spiked do I ignore it, bring on the guilt. I'm doing that and I feel bloody awful

I approach that kind of situation by simply saying "maybe it will/I am or maybe it won't/I am not" whatever the trigger is at that moment. I definitely do not recommend ignoring it as that will only bring short term relief (if it does at all). Accepting the uncertainty of not knowing is the path to habituation.

I've been trying to bring the thoughts on on purpose and I'm finding it hard to be even around my children as its hard to think and talk and not freak out with anxiety at the same time. Really appreciate your advice

I was bringing on the memory of the fantasy whilst with people not sure if that's the correct thing to do, or just respond if it pops up. It's pretty frequent at the moment due to the exposures

I'm happy doing exposures at home and bringing on the guilt. It's harder to function doing it in front of people.

It doesn't sound like you are at the point where you want to intentionally expose yourself to such thoughts, though I am not an OCD specialist. I would try to do a mindfulness approach by not engaging the thoughts as they happen but instead accept the uncertainty of not knowing one way or another and focus on the moment with your children (e.g., what they are doing, saying, laughing, crying, etc.).

Thanks really appreciate it and your help

You're welcome. I am happy to be a little bit of support for you during this challenging time. All the best!

This article lays out how to do imaginal exposure in detail, along with examples. It's long, but well worth the read https://ocdla.com/imaginal-exposure-ocd-anxiety-4847

Thank you!