Ugh, my sensory OCD gets triggered whenever I have a fight with my husband and we are in a phase where we’ve been fighting lately due to stress and business at work plus doing a lot of work on our home. So now I’m focused in on every time I swallow again, convinced it will never go back to normal.

Trying to rationalize/analyze /compare are functions of cumpolsion that make it worse. The fear isn't about the obssesion but the obssesion about obssesion that I'll never have piece of mind, or that I will always notice this. I carried a script in my pocket with the words "I'll never have piece of mind" And kept glenci g at it every hour or so. This way OCD learned that there is no way to know if I will be calm or not so why fight it? Additionally carrying an index card with "I'll never have piece of mind from this" in your pocket cuts the urgency to Analyze/compare/try figuring it out because it's already solved. I already solved the Hyperawernes by saying I'll never get quiet and it's closed in my pocket so OCD learned to stop sending you signals. Sure enough it will find something else

OCD and checking emotions. It can get very confusing. Additionally since this that involves the body you can try body meditations Google mind body excersises. Something crazy I did was I placed a spoon of peanut butter in my mouth and basically you can't be scared and discusted at the same time so I kept the penqut butter in there untill it was discussing. You should Google introspective exposure. Try closing one side of your nose and not the other

Sounds like you need some books. I suggest reading up on OCD and ACT is you haven’t already.

ACT? I think I’m fairly well versed in OCD since I’ve been diagnosed and am seeing a therapist but I don’t know about ACT.

Moe5 yes, wow, amazing. I don’t think I’ve ever talked to anyone who has experienced this exactly. Thank you so much for your suggestion! It absolutely is the fear plus comparison of “I felt fine before but never will again” or “how am I feeling now”?