How do I do ERP? Do I just ignore the thoughts and go on like everything is normal, I feel so bad, why?

There is some ocd tips on instagram that are very helpful! :)

Acknowledge the thoughts first. Then return to what ever you're doing

I really suggest talking to an ocd specialized therapist that treats ocd using erp. NOCD therapists are super nice and empathetic. Start very small with your exposures and work your way up to harder ones. I promise you it gets better! If you can, try to talk to an ocd therapist. I believe in you!:)