Unwanted thoughts

I’ve noticed that I’m somewhat happier also ignoring my thoughts than I am instead of doing compulsions (I’m sick and tired of being sick and tired atp) but I’ve heard you’re technically supposed to do erp rather than pushing under the rug. But idk if I have a thought I just refuse to think about it again and im fine even if I want to do compulsions

I struggle so bad with intrusive thoughts. They can be so bad that I'll cry because I KNOW that's not how I feel or want to do. (Too embarrassed to say what they're about) I'll constantly try to figure out why I have them, and constantly figure out what they mean, causing me to constantly circle around and around. I had to get on anxeity meds, which helped a little but the thoughts still happen. How do you help yourself with this? How do you know that you're just not some physcopath? 😅

Does confessing an intrusive thought just make it come back stronger?