Hi! I was just wondering if people have any ERP suggestions for my particular OCD themes. I'm a lot stronger than I was now so can do a few more 'out there' things if necessary.

My main themes are:

Worrying if I've said something offensive to someone/ I go over that in my mind, feeling shame and guilt
Worrying if I've texted something offensive and then deleted the message (such a ridiculous one but that's false memory for ya!)
Intrusive thoughts about causing harm/ false memories about doing it after
False memories about being bitten by dogs causing anxiety about rabies
Scanning my body for signs of pain/ discomfort and getting fixated on something

I know to not Google my symptoms, not seek reassurance etc - but are there any ERP ways where I can deliberately put myself in situations with these themes?

Thanks a lot and I wish you all a peaceful Sunday