My therapist never does ERP with me. We've met several times, but I always do it by myself outside of therapy and find the exposures myself. Is that common?

One problem - Various themes This is my first post. I had a relapse a few months ago. Life was amazing and then boom, I got triggered by something and started spiralling about my sexuality (having finally been at peace for two years, entered a healthy new relationship and come out of the closet as an older women). How do you, when you're not triggered practice ERP? I'm able to try and accept the thoughts every time I see a man. What should I be doing when I don't encounter these triggers. I was to say as well that I also am starting to get real event OCD about some of the sexual things I did in the past when I was married and in an unhealthy toxic relationship with my ex husband. I am shamed and disgusted and I'm working on it but there's a certain subsection of the LGBTQ community that trigger these thoughts, groinals and thing for me... I feel like I'm beginning to realise I need to maybe be a little more active in my recovery instead of waiting for triggers... But I don't know how

Has anyone else had a rough start? I’m 4 sessions in and have had no actual ERP work happen, I have 2 different therapists because none have availability to meet 2 times a week. Both those therapists are not available for the next 2 weeks so now I’m going to see a new 3rd one. Each time I’ve seen a new therapist I feel like the whole first session is spent with them re explaining everything. I’m paying for this out of pocket because they don’t accept Tricare which is my insurance as a Retired Marine. So I’m 960 in, and honestly feel worse than when I started. I get zero suggestions on what to do between sessions and feel so incomplete after my session finishes. I feel like I’ve gotten more help asking chat gpt questions on EPR and how to deal with ROCD than I do in my sessions . Does anyone have any insight or helpful advice here?

I have some past trauma but don’t currently qualify for PTSD. My NOCD therapist sometimes chooses videos and things for exposure off google on the fly. I initially asked for someone familiar with PTSD. Her profile says trauma- informed care. When I asked her recently to preview instead to not potentially trigger my PTSD she said I should get a PTSD therapist that she isn’t going to do that. Doesn’t feel like what I thought trauma-informed care would mean. Is this typical of NOCD therapy and therapists? I’m wondering if we’re not a match over this as it makes me feel unsafe and unsupported. Or if this is something I would encounter with any NOCD therapist?