How do you stop automatic compulsions?

I need help stopping my compulsive thoughts and worrying

Usually my compulsions are always motivated by fear. I feel like a child when I have compulsions. Like for example, my brain convinces me that someone is in my house and I need to open every cabinet and all the shower curtains, and do tons of other crazy things like march instead of walking so that if someone where to shoot at my legs they'd have less of a chance of hitting me. How do I stop it? I am just going about my day and I can see in my head, myself getting attacked or something and so my only option to calm myself down is to do a bunch of random actions that will keep me "safe". Does anyone else experience this? Or convince themselves that they are under Milo Murphys law? That anything bad that can happen to them will, so they need to never do anything that could result in anything bad, and avoid everything? And how do you convince yourself you're not in danger?

I noticed I’m starting to fall into a trap of a bunch of little compulsions- some of which are these little knee jerk behaviors that my brain is catching as I do them. For example, a short stand up at my desk (like sitting up and moving slightly to see above my cubicle) to check my surroundings. I’m struggling to catch it before hand- anyone got any ideas to help combat that? I really want to get past sitting with this and stop that little compulsion but because it’s become a habit, I’m just not noticing it until I’ve already done it. #Help