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I believe the only thing you can do is stop giving attention to your obsessions. Also having a mantra has been really helpful for me, in my case (I rarely do it anymore because my symptoms have gotten lighter) saying "yes, maybe" or "yes maybe I'm a ____" after seeing something triggering or having an intrusive thought, then continuing with your day (scrolling, watching a movie, etc). Or even changing what your doing. Keep in mind that after having a triggering experience you shouldn't do stuff to distract yourself, instead try to engage with the activity as much as possible. If you get a different intrusive thought while you do it, reapat the process and, if you change the activity you're doing, try coming back to it when you feell ready. Try not to drop any activity 100%. I've seen that in time I've had less anxiety and I'm able to do more challenging ERP. At first it'll be overwhelming, but the only thing you can do is stop doing compuslions. Also, try not doing ERP that is going to overwhelm you or cause extreme rumination, find what you're capable to handle in the moment. It's not going to be easy and you will have to experiment a lot, but eventually you'll learn more and more about how your OCD behaves. Imagine your OCD/ERP journey as climbing a rocky mountain. If you go slowly, climbing little rocks, you might fall, but just a little, maybe one meter; but if you try to climb a big rock or taking a big leap, you will almost certainly fall, and not only that, you will fall to the bottom or close to it. You can always climb it again but it's easier to re-climb just a few rocks than re-climbing half the mountain. You will keep getting better at it and eventually you will be able to climb bigger rocks and taking bigger leaps without falling to the bottom. Also try not to think as the mounting will someday end and you will reach the top, think of it as the way up getting easier and easier to climb, and encountering less and less big ricks. Good luck!