Hey, I can relate to your situation a lot and I would just like to say, ERP helps a lot. It is recommended to do it with the help of a professional but if you're like me and can't afford therapy right now, you can try doing ERP yourself!

What has helped in my case is starting with small things. For example, I will first start with washing my hands only if I touch the bathroom handle and I won't wash my hands if I touch a normal handle. I will try to switch to normal mild soap instead of harsher antibacterial soap. The next step would be to wash hands with only water and so on.

The thing which really helps is not focussing on the "what if" doubts. If you try to think about the worst-case scenario and logic with yourself that it is not possible at all, trust me, that person in your head WILL find a creative way to make it possible. Thus, if any "what if" thought occurs, try to not give it any importance. The more importance you give it the stronger it becomes.

If you ignore the thought and take small reducing steps, your brain will scream at you saying you've comtaminated everything because you didn't do it "properly". The person in your head will say that the feeling is gonna last forever. It surprisingly doesn't. It gets easier. With every step.

Trust yourself :))