I don’t want reassurance but need helping changing my thought patterns.i texted my buddy last night to get together to do something today and I haven’t heard from him all day today. My mind is running into various reasons as to why he didn’t text and they are all negative reasons. I automatically assume he doesn’t want to be burdened with hanging out with me or he found something better to do. I stress myself out wondering if I’m supposed to text him and ask again. Wtf

Well the best way to get over your fears is to face them or “accept” them. Tell yourself over and over again the worse possible outcome you could imagine. Yea the anxiety will suck at first but eventually your brain will get bored and no longer care to make you fearful of this. Also your OCD seems pretty mild considering the fact that you have worked yourself up to make plans, so just go out anyways and do something you typically enjoy to distract yourself.

Sounds like you’re catasrophizing, which is a cognitive distortion. Challenge that distortion: is not wanting to hang out with you the only or most likely reason he hasn’t responded? What other (more neutral) reasons could there be? Could there be additional information that your unaware of that might explain things (like something else important coming up or getting sick)? What evidence do you have for each of the potential explanations you came up with? My guess is you have very little evidence for anything at this point. Then reframe the thought: “he hasn’t responded; there are many reasons I can think of to explain why he hasn’t, and some of them are negative. But I have no reason to believe a negative reason is any more likely than a neutral one.”

No you don't. Be independent and make your own plans in case he does not react in time. And don't think you did something wrong, ignoring someone without a good reason is a dick move and if he did have a good reason... well no sweat.

Here is what WORKED for me: -Think of ur mind as a second person, as person who always with u, its not u but another person. -This way u know that ur mind is seperate from u. -Now just observe all the thoughts & emotions thrown at u by ur mind(the second person). -Do not fight or react, only observe, acknowledge and let the thoughts stay. -Now you can see that this person(ur mind) is mostly talking rubbish. - Then u can process the useful thoughts & ignore the useless thoughts.