Constant mental compulsions?

I found this via healthline, hopefully it’s helpful. How to deal with intrusive thoughts: -Focus on the present by paying attention to what’s around you and grounding yourself in a chair or on the floor. -Try to continue whatever it was you were doing before the intrusive thought appeared. -Acknowledge the thought as being intrusive. ⭐️Remind yourself that a thought can’t hurt you and isn’t always actionable. ~Don’t engage with the intrusive thought or try to dissect it. ~Allow the thought to pass by through observation instead of panic. 💜And most importantly… ⭐️Know that you’re in control of what you do and a thought is just a curiosity.

I’m in this same boat as well. I feel so tired because I just keep thinking about this. It’s not always just even the thoughts a lot of the time I’m just worrying about how I’m feeling because I feel so low most mornings right now. I hope you can find the answer and I wish I had one for you to be honest.

I recently have started doing this since beginning my OCD healing journey. I’ve never done this before, maybe just a few thoughts here and there but now I find it’s a constant loop that feels IMPOSSIBLE to break. Like “this is the last one I swear” then I do another compulsion. Hours could go by. It’s been so exhausting sometimes I just wanna sleep. I know exactly how you feel. I find starting my day with a negative attitude like “oh here we go again” has been feeding it. I’ve been forcing myself to be positive even when I don’t want to. I sang a song at the top of my lungs the other day and said I will not do a compulsion until this song is over. I’ve also found sometimes it’s scary to have black and white thinking, so instead of saying “Im gunna stop doing compulsions right now so I can enjoy my day” I’ll say “im gunna give my friend my undivided attention right now and if I want to do a compulsions later I can” then lots of the times, my brain kinda wonders to the next thing and I don’t even remember what the compulsion is I wanted to do. Last thing and im not sure if you’re religious or not but reading the Bible helps. I feel these burdens and anxieties we carry in life were never meant to be carried, so many days I ask God to fight the battle for me and surrender my need of control to him. That has been the most effective so far

Mindfulness is what helps me with this. Recognize and label the intrusive thought and the feeling it causes, then recenter yourself in your senses. Take a moment to feel and see the physical world around you, let yourself be firmly there (not in your own head), and from that position, notice the thought, observe the feeling it causes, and continue on with what you're doing. Pulling myself out of my head and back into my body reduces how important the mental compulsion feels. If you're spending energy trying not to ruminate, then you're just ruminating anyways. This is just what helps me, I hope you find a way out of it for yourself!