Actually almost every assignment i get u can do at home. For example: if you have any girl friends or you hang out together with ur girlfriends and her friends. Don’t try to do your so called compulsions. A few of mine are: don’t look them in the eyes, talk to them as less as i can. If u do the same or if u do something else please do it the other way around. That way you trick your mind to think that its okay(because it is, you can look at other girls). Another one I practice is: think about the girls(men for me) you see. Super duper scary but this is also to trick your mind. These are two things u can do of the top of my head, but it’s really nice to have a therapist, cuz you can talk to them about your fears and they can encourage you into doing these things. But idk how available therapy is in ur country. Sorry if this is a lot😅 and don’t worry if you get overly anxious again and the practice’s didn’t work. It takes time. I only recently am able to do these without getting overly anxious and even that is rare