What’s a phrase or anything in general that helped you when your harm OCD or OCD in general was giving you a hard time? Something that motivates you to know that we will overcome this!

“I can move forward”

Bee-Not to be mean, but it sounds like you have a lot of excuses in terms of why you don't want to or can't recover. Only you can decide if you are ready for recovery. But know that the longer you go untreated, the worse your OCD will get. It will not just go away on its own. Reaching recovery requires time and hard work.

“Maybe, maybe not.”

"I'll ruminate later" Postponing compulsions help reduce the urge, later on, you'll realize you didn't need to do it at all "It's somewhat possible" Accepting the uncertainty "Yeah, I totally am a ___" Used to make fun of my HOCD thoughts and draining their power

No, OCD!

Another thing that has helped me is doing the opposite of what my OCD tells me. For example, if I am watching or listening something and my OCD tells me to turn it off, intentionally keep watching.

Thanks for sharing your current experience. I would say that you should be very proud of yourself for 1st noticing the anxiety, distress, and discomfort and letting those feelings of anxiety, fear, etc. be there.This is a perfect time to as I like to say "practice" ERP. Practice not analyzing any of those points you mentioned and place your attention on this present moment. Feel your feet on the ground, take a deep breathe, go for a walk, read, go hangout with a close companion, or play a sport. Not avoiding the discomfort, but choosing to do things you want to do and not give any attention to dwelling on that.The most important part being the response prevention. Not easy, but part of the work. When this type of situation occurs and we are in environments in which we are organically exposed to distress, use this as an opportunity to practice doing the work! This allows for two things; showing yourself you can handle and tolerate it, and also letting your body know that although you feel uncomfortable you are willing to keep doing whatever it is you are doing and getting on with your day! This is the foundation!