How do I do ERP for real event OCD that focuses on the fear of jail

My setback is following all the steps for ERP but I'm afraid my fears will be true

@BigGip09 Yeah .it might be true..feel the anxiety of that fears..never ever think that thoughts are false..u should do nothing in response to those thoughts..feeel it how it feels like

@Aeegon I'm confused now. So if they are true I do nothing? If they're false I do nothing? How do I end up getting better then?

@BigGip09 The point is , even if it is real ,there's no point in ruminating about that past event..it has got nothing to do with ur present..but as OCD suffererrs ,we feel different,we have that urge to ruminate..we must avoid that tendency at any cost.its gonna be emotionally exhausting..u must not ruminate about anything that has to do with that event.Even if ur brain tells that something bad happened bcoz of u, u shouldn't deny that, bcoz there's a chance for that to happen.never responds to such feelings..just let those feelings and thoughts.u won't know if it's true or false..u just shouldn't respond to whatever ur brain is telling u...with time, u wioo increase tolerance to those memories, anxiety will come down..u will no longer that urge to ruminate about past

@Aeegon That makes more sense. Easier said than done though. It's hard not to Ruminate about it but it's it's never something I did beforhand.

@BigGip09 Iam doing it..it's very hard to do this..sometimes I feel like I made a person do suicide.even though that person is living now.but we can't completely write off that thought.theres always a chance that person should have thought off suicide that time..u must develop tolerance even to that thought..i feel worthless to live at times, but we must keep going..Noone sees things clearly with OCD..

@Aeegon Develop tolerance towards even the worst case scenarios..

@Aeegon I feel like I've been developing sort of the same thing but in different ways and that makes me sad

@BigGip09 Strictly ,follow ERP brother. I have been suffering this for 5 months now and I started ERP last week..first 4 days were hell. Now I feel little bit good .. obviously there's high-level anxiety,but nothing like what I felt in those 5 months

@Aeegon I feel like I've sexually harassed someone on instagram or took advantage of them even though from what I remember she seemed to be okay with the things I presented and we weren't disturbed by any of it I think we found it funny or we just had some kind of bond with the method. OCD keeps telling me that I manipulated her or messed up her growth and I can't be sure of that

@BigGip09 theres a chance that u might have offended/hurted her feelings .but U don't know..ur OCD mind will definitely bring such thoughts to u..do ERP with these thoughts.get stronger ⚡⚡. Pls avoid confessions and all other compulsive behaviours

@Aeegon How would erp work for this??

@BigGip09 My Example: I used to get thoughts like, what if this happened,what if she was depressed, what if she thinks still about this event, what if she's ashamed of this event..I used to get all these thoughts with very high anxiety,but once I started ERP..the fear come down..u get a feeling that, "even if that happened,it's in the past.". U don't have to feel this much anxiety for any event that's in the past.U will get used to that memory, acceptance will follow it..and u can hopefully live in oeace with those memories...

@Aeegon This event happened years ago and I didn't think anything of it until now when OCD decided to twist it. Now I get thoughts like "What will my family think" "what if she was way younger" "what if this is wrong and not really friendly" "did I just use her" or "will this get me reported" and I haven't been able to break this cycle of thinking

@BigGip09 Mm..OCD thoughts..do Erp

@Aeegon But how would ERP work for this? What do I do? How does this all work?

I know who she is