Struggling with mental compulsions while managing harm OCD—any tips?

Primarily mental compulsions for me too. Kimberley Quinlan has a GREAT 6 part series about this on her podcast, I’d definitely recommend checking that out. I mainly ruminate as a compulsion. (Going over past conversations, visualizing possible future disasters and how I’d prevent them) I don’t catch it right away. I can usually catch it a few minutes in on a good day. I just tell myself “Hey, you’re ruminating. This isn’t serving a purpose for you.” Usually just labeling it for what it is helps me de-validate whatever is sticking in my mind, and before I know it, I’ve moved on. That’s with about a year of research and self-help, and I’m really happy with my progress.

Almost all my compulsions are mental, and it took me a while to realize how often I was engaging them. I endlessly ruminate over thoughts and memories, trying to "figure them out" and achieve absolute certainty, which never comes. Even my non-mental compulsions are "sneaky" ones (researching, confessing, reassurance seeking)- this channel has a lot of videos that helped me to recognize and address these tendencies without engaging. It's still a struggle but the awareness is a huge step ❤️: https://youtu.be/Wx5_Fjfxv_s

Thank you! That’s exactly what I do- I will analyze a situation and try to figure out how I will handle it, I replay conversations, I would compulsively research (stopped doing that), compare myself to other people, etc. thank you for your input.

I’m a little confused on what you mean by mental compulsions. Repeating things in your head?