I must refrain to untrain my brain.
Exposure + Ritual prevention —>Anxiety —>Anxiety —> Compulsions
Ritual prevention is an integral part of exposing yourself to situations that provoke obsessions or compulsions. Concerns about external danger, negligence, incompetence, imperfection, bad luck, and scarcity usually have elaborate rituals associated with them. Identify your rituals and the amount of time you spend performing them to alleviate concerns. Examine the following for ideas:
Tendencies to ritualize can be turned into opportunities to practice prevention by practicing the following steps