commented this on another thread, but honestly the best thing for existential OCD is accepting it and not engaging it. i think you should talk to someone about the DPDR since it’s another thing that has developed.
for now, if you don’t feel ready, try and find ways to distract yourself from it. the more you fight with the intrusive thoughts, the stronger they become. if you keep your brain busy, you won’t have as much time for intrusive thoughts and you can unpack them later. find something you like to do, engage your senses, spend time with someone.
⚠️tw this might make you anxious if you feel like you’re still vulnerable or easily triggered⚠️
in the long run, the best thing for existential ocd is to accept uncertainty. ocd wants us to look for control and answers when someone times there just isn’t one, and trying to solve it or avoid it will just make it more scary and intense. it sounds cliche’d but once you can start to center your focus outward on the present moment and not inward on existential thoughts, it’ll really help you feel more aware.
engaging in existential thoughts, trying to fight them or reason with them is a compulsion and does make it worse.
i understand the struggle, i’ve struggled with existential ocd and death ocd since i was a kid. i felt like i was plagued with the questions of the universe, and i spent so so long trying to find a way to reason with it, think it through, or convince myself to not worry about it.
eventually, i found out that i can’t. i can’t fight it, i can’t get rid of it. it sucks, it hurts, but i can at least make it better.
by acknowledging the worry, validating it, and trying to refocus on what’s in front of me i can retake the power that fear has over me.
it’ll always be a part of me, but it doesn’t have to control me. same to you, i know that it seems impossible now, but i promise it does get better. it’s a hard, long journey (one i’m not even done or nearly done with) but it’s possible.