What is ERP for pure O/harm OCD like?

hi all! i’m so glad i found this subreddit, i really want 2026 to be my year to lock in on self improvement. i’ve been diagnosed with OCD for about 6 years now, been to CBT (which did actually prove useful for me because i was dealing with more traditional anxiety and depression as well!) and gotten on Zoloft which changed my life. i’ve had some life changes recently (postgrad unemployment :( and needing to stop taking the birth control pill) that have caused some pretty bad flare ups — tbh the worst since i got settled on medication, but not nearly as bad as it has been in the past. i want to start erp (and cbt again honestly) but erp has always really scared me. especially because i have mostly pure o and harm ocd, when i try to find other experiences online they’re more focused on people with contamination ocd or seem pretty extreme. if anyone has any experience they could share, tips, or how to find a good therapist for this please let me know!! ❤️❤️ sending good vibes and love to yall