I feel so numb when I get the intrusive thoughts about lack of liking my partner and feeling connected in out relationship. It makes me feel like I'm ok with them, and it's feeling too real. I don't known what to do.

Hi Sero82, I'm sorry you're struggling with this right now. It can be so hard when OCD latches onto our relationships, when they're one of the things that matter to us most. NOCD has a few articles about ROCD that I've found really useful: https://www.treatmyocd.com/blog/relationship-ocd https://www.treatmyocd.com/blog/relationship-ocd-thoughts-symptoms-and-treatment https://www.treatmyocd.com/blog/what-are-rocd-exposures-explanation-examples There's some good examples of exposures you can do in there. One exposure that comes up a lot is imaginal exposures, and there's some good instructions for doing those here: https://ocdla.com/imaginal-exposure-ocd-anxiety-4847 So you could try and write a worst case scenario about what would happen if you really didn't like your partner or have any connection with them, and sit with the anxiety that that brought up without engaging in compulsions to make that anxiety go down. I know I'm dropping a lot of links in this comment, but another tactic you can try is non-engagement responses: https://myocdcare.com/the-art-of-ocd-non-engagement-responses/ OCD thrives on you resisting it, so it gets really confused when you turn around and agree. "Yeah, maybe I don't like my partner." "You're totally right, we don't have a spark". It sounds weird, but it can be astonishingly effective. I hope that gives you some places to start when it comes to challenging these thoughts. Best of luck!