@Anonymous Yes absolutely, erp did not help at all because it was like I was trying to reassure myself which just made the thoughts start over again. When I tried not to engage with the thought, it felt like a literal pressure in my head, coupled with physical sensations like a sudden feeling of anxiety. It first started to ease a bit when I stopped thinking that the rumination was about needing to solve a problem (because I had done that already about 50 times in my head) and more about OCD just trying to get me down in any way it could. Realising that, I was slowly able to separate it from myself and understand that the rumination was not something I was doing, but the OCD and eventually, through focusing on other things when the thought started, like sounds and sensations, I was able to give it the mental shrug I give my other intrusive thoughts.