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I’m having a big OCD relapse and would like to hear anyone’s tips on how to be present and healthily deal with these intrusive thoughts and the “need” to preform compulsions. Thank you!!

So maybe the title wasn't the best to to put it but when you guys start having obsessive thoughts how do you stop them before it turns into compulsions and anxiety?

Two things are happening: I get thoughts that just keep looping. They almost feel like song stuck in my head. Also, I’ll imagine something and I feel my stomach drop. Then as the seconds go by I keep getting fragments of the this thought but with different details. For example, it’s kinda like how a “vision” is portrayed. I’ll get a glimpse of the thought and then it’ll rapidly expand into something worse every few seconds. I don’t know if I’m causing this or if it’s just an automatic thing like any other intrusive thought. It feels unavoidable, idk if this is a compulsion or if it’s just another manifestation of an intrusive thought. Apart from that remembering an intrusive thought triggers the full thought again and then it just keeps looping or expanding. I don’t know how to stop any of this. Help?