OCD turning in on treatment. How do I recover from this hell?

[canigetawitness]

I went to get a cloth to clean visible fingerprints off my TV.

Before wetting cloth, my mind said "You need to pump soap on that cloth and rub it on your TV screen for a theraputic exposure."

I thought, "That's a weird thought. I'll just use water. Soap isn't meant to be rubbed on TV screens."

Then, after wiping fingerprints off TV my mind says "Did I actually pump soap onto that cloth and rub it on the screen? I can't remember."

The following is now the cycle:

Now, what do I do? Do I need to rub soap on my TV or leave it alone? If there's soap on my TV, shouldn't I get a cloth to remove it? If I'm not putting soap on my TV, I'm not following correct ERP. You wouldn't want soap left on your TV, so now you have to do that. If you don't, you're doing therapy wrong. I need to make myself anxious.

I don't know how to recover from this. Any tips/advice? Any therapist recommendations in the state of North Carolina who would understand how OCD is taking over & how to untangle myself from it? I'm to the point of desperate.

[MothFir]

I think this addresses what you’re facing:

m.youtube.com/watch?v=OMJFa...(Not working as expected?)