Bad day

Take care of yourself, make sure you're eating and drinking water, that will help the physical anxiety which will help you pull out of the mental anxiety. Take a hot shower or anything else that helps you relax physically. The thoughts might be really bad today but they are still just thoughts and they can be ignored, help yourself do that by finding things to keep busy with and by being around people. If you have a friend or partner or family member who can support you then try to be with them or stay in contact with them, that can help ground you and keep the thoughts from having so much control. It's going to pass and you'll feel better, prioritize taking care of yourself and staying out of your head as much as you can.

I agree with Josh. Even tho I'm totally fucked up by my intrusive thoughts (and trust me I've been far off with them just so you know you're not alone) I'm used to take care of myself. For example there's a facility I've subscribed in that affords sauna spa hamam it's really helpful in relieving the stress. I also have a carpet with plastic roses on it (acupuncture carpet loosely translated) that helps me out when I'm anxious. Sometimes we can't help but feel very anxious and all, so it's important to have habits to relieve us from pain and this way you break a little the vicious circle of OCDs. Take care.

My day hasn't been too good either but I'm about to do ERP and try to salvage it as best I can. I hope your day improves. I battle all you described with my anxiety. I truly am sorry you are feeling this way.