I'm looking for help coming up with an ERP exercise for the following contamination compulsion: Every morning I use an antibacterial wipe to clean the remote control for our downstairs TV. I sometimes repeat the cleaning if I see my husband use the remote after touching something I consider "dirty." This is just one of the things I'm constantly wiping down, but it seems like a good place to start with my ERP. I'm just not sure how to go about it though. Do I just get up tomorrow and not clean the remote? Just accepting that it might have touched whatever, and accepting that when I use the remote it might not be free of germs? Not trying to neutralize the perceived contamination or cross-contamination by washing my hands or wiping down other surfaces I touch after using the remote? Am I setting up this exercise correctly? Any advice or tips are much appreciated.

I need advice. I’m constantly washing my hands after going to the bathroom/touching something I find gross, but it doesn’t stop at just washing. I have to keep washing til I feel right (usually 3-4 times). It also isn’t just my hands, I go all the way up my forearms. I know in my head that once is enough. But I can’t kick this repetitive behavior. I know I should just start only washing it once but I don’t know if I can handle the panic that will come after. I need advice/tips if anyone’s gone through something similar what worked for you. Im just sick of this

What ERP or other techniques do you use to combat fear of cancelation? Especially curious about those with taboo thoughts, false memory ocd and event ocd based off of real events where the fear of cancellation may actually hold some validity. I once did my own ERP not under a therapist but just on my own I decided to create an anonymous account on Twitter and defend a friend who was receiving online criticism. I knew that this would be semi-controversial so I was expecting backlash and when I recieved troll replies it actually seemed to be a really helpful low-stakes exposure activity. Is this something that others have done? Low stakes online posts etc. that you know will recieve negative responses? I have had severe OCD as a kid as pretty much every subtype under the sun, and as an adult I pretty much have all the types under control except for this real event and false memory and taboo thought OCD. It seems like a different beast since it's somewhat realistic in the camcellation culture today, and it's confusing to address. Ive shut down almost all social accounts and it's keeping me from progressing in a career where I need to have an online presence :/

Does anyone have any tips on how to handle contamination OCD?