I know that feeling, trust me, as I am writing this, I relate so much with what you just said. But what's interesting is, "the deep down" like that place where wisdom resides in, but somehow we can't make it there. The deep down wisdom is our authentic voice blurred by the voice of OCD which is violent and it is violent because we feed it everyday and it knows best what we have already set to tolerate and what we have set never to tolerate. And you know it, it attacks oj things we can't tolerate and never the things we tolerate. Because OCD knows we will have no reaction if it attacks things we can tolerate or don't care about. My OCD may try to attack me with what if there's something poisonous in my tea, but I don't care about that, so I will drink it anyways. But if it says what if your loved one blah blah blah, then I might get disturbed. Not at this moment, not anymore. When you accept your thoughts, it doesn't mean they are true even though you may feel like that. It means you tell OCD, it can keep its bullying on, because you finally realize and acknowledge that these intrusive thoughts aren't real. Now it depends what intrusive thoughts you are having. But these thoughts have to be thoughts. Full stop. OCD attaching meaning to them is one thing, and you finding it important another. You don't have control over the former but later. It's easier said than done. I struggle too on a daily basis and I get panic attacks sometimes by doing ERP. But I tell myself, I have had enough. I can't do this anymore. You can try, and trust me, it's going to be okay. I am no professional to give advise. I am only someone who has also OCD. And I really wish if ERP was easy. I wish if there was an easy way of fixing this. It's hard therefore there are therapists and this platform to help people. Otherwise, I wouldn't have posted this or this commenting wouldn't have been possible all because it would have been easy and no fuss at all. But it's hard, it's very hard to do ERP. But if you don't want to do ERP. You can do something else. How about you do this. Everytime intrusive thoughts pop in your head, don't do anything about it. Initially, you may feel distress and uncomfortable. But as tike goes by, you will soon feel okay. Use the intrusive thoughts as thoughts and let your OCD attach meaning to them, you just sit and live your life, while acknowledging that a part of your brain OCD is abnormally talking. And to rewire it, stop feeding it so your brain learns to trust your response which should be doing nothing over performing a compulsion. I hope it helps. Take care of yourself, and Stay safe