Something feels off all the time.

I relate so much to the constant doubt. It's tiring. What helps me when it's too much at once in the moment (ERP helps me too, but more long term)... is taking deep breaths, meditating (I find ones I like on youtube, or do a simple Buddhist one where I just focus on my breathing in and out, or focus on my heart center (rather than my head). I also find that focusing really clearly on what is right in front of me is helpful. For example, instead of being in my head with all the doubt and why it feels off, I just take a breath and focus on my hands typing at the keyboard, my eyes looking at the screen, (or whatever I'm doing). It helps get me in my physical present moment and not up in my head trying to "figure it all out" and feeling anxious. Something else that helps is to remind myself of things I'm grateful for that I *know* are true. Even with OCD doubt, there are some things that I know to be true that bring me a sense of security in myself even when I'm not feeling 100% (for example: I love my cats and they are important to me. I love being in nature and it always helps me feel better. I love coffee and I'm grateful I can buy one every day... etc). For some reason those "absolutes" remind me that I don't have to listen to my head because I know I can trust myself; that there are good things in my life, even if it doesn't seem like it in the current situation/rumination/moment. It's not easy, especially when you are already at a maxed-out point, but over time I find one or all of these helps. :) (and a side note - I make music, too, and I have so much anxiety over the years around how/when/why I do it or don't do it, how I sound or not, even if I consciously understand that I sound good or fine or people have liked it. Definitely OCD enters into it, but I think some of that is also normal for being a musician or artist and the ups and downs of pursuing something in that area. Remembering that helps me let it go sometimes, as well.)

Studying music sounds cool! I can play the guitar too, but I only do it as a leisure activity, and I'm not very experienced at it. Have you tried stopping yourself when something feels off and doing ERP?

I was a music major and work in music now. I have the same issue, big time. I obsess over the slightest sharp or flat note; misreading one phrase, damaging equipment. I will compulsively listen to recordings of performances dozens of times as if that will change anything.

I have done ERP by myself, but I don't think it has worked in that area of my life. I think I should see a therapist about it.