How can I start SO-OCD exposure therapy ? What is it like? What does it include? Genuinely curious because I'm weighing my options for treatment. What's the difference between cognitive therapy and exposure? Recommendations?

Cognitive therapy is doing something else when the thought comes up so that you dont interact with it but you do something else for your brain to fixate on like reading, listening to music. erp is facing the fears. you purposely trigger your thoughts do that they no longer cause a reaction. cognitive is used for anxiety , erp for ocd. some people think you can do both for ocd. i tried cognitive and it made ocd worse