What are some tips to get outta your head ? It’s kinda rough

Go for a walk!

Hope that helps. Maybe something in there will work for you. I've been at this a long time. My treatment took many years and now have nearly 8 years of full OCD recovery under my belt. I still get anxiety from time to time but so does everyone once in a while. Some of these are things I still do to maintain my recovery, but I have personally tried all of these at some point during my treatment. Some worked well for me. Others didn't. But maybe there's even one thing you can pull out of all of that that can give you some peace and comfort.

Journal. Call/text a friend (or your mom...mine is my favorite person in the history of ever.) Enjoy the absurd like a silly kids movie. Bust out some mahjong, sudoku or adult dot to dot. Helps shift the mind into more logical/linear state. What else? Oh speaking of state... A change of state is always good. If I've been sitting a while, I might go take a walk...even if it's downstairs for a glass of water. Or if I've been on the bus or train all day, I will usually let myself lie on my bed for a bit to de-stress. Write the ruminations/obsessions/emotions down. I use a journal at work and sticky notes and a vase at home. If I have a persistent worry/obsessive thought, I write it on a sticky note, fold it in half, and drop it in my vase. I'm a very visual person, so for me, it helps make the connection and feels like I'm literally getting the thoughts out of my head. I drop them in the case as if I'm tucking them away and will deal with whatever they are when I'm in a better frame of mind. (Usually, I end up tossing them out at the end of the week because I find I really don't need to go back. Almost all situations are way less intense than I tell myself initially.) In general, I find it super helpful. At work, I journal. If I have this problem in a meeting, I'll do it right then. But in a way that makes me still feel secure and is work-appropriate, should someone see it. Ex: I work in the education field (but not a classroom teacher). And if I have a meeting and it triggers anxiety about something job-related, I'll stop and make quick notes. Something like "Susie's mother and her previous comment/feedback." This tells me that I *may* need to go back and journal or talk to a friend/mom about the remark at a later time and how it affected me. Or "When Johnny hit the other student again." I may need to do the same thing if my anxiety tells me that I'll get fired because one kid smacked another. These are notes that no one would find odd should I leave them on my desk. But also gets them out of my head at that moment. Hmmm... A few more thoughts: Browse Pinterest for random happy things. Kid test answers. Pusheen memes. Things that just make you feel good for no reason at all. If say finally: take a nap/go to bed and have a meal/snack. We all know our brains play a few extra tricks on us if we are tired and/or hungry.

srod, hope that helps.