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Here’s some articles to help you out on the topic: -The Psychology of Seeking Reassurance: https://www.treatmyocd.com/blog/reassurance-seeking-ocd-anxiety-how-to-stop-cycle -How To Stop Rumination Video: https://youtu.be/CkcspsmLh9k?feature=shared -What is ERP therapy: https://iocdf.org/about-ocd/ocd-treatment/erp/ -What’s An OCD Trigger? https://psychcentral.com/ocd/what-is-an-ocd-trigger

Three things. One my psychiatrist recommended the book freedom from obsessive compulsive disorder by Jonathan Grayson. That books helped me understand how erp works. Specifically the response prevention piece. It was hard for me to read but over 3 weeks I got what he was doing and how the book could help me. Two:,hopefully you're in ocd therapy w a ocd specialist. I do mine through nocd and I like it. I like I can do the exposures with them in my home. I really recommend having support when your doing your exposures. Three: here's a real example of mine. Along with a shit ton of other themes I have contamination ocd. So the first exposure I did w my therapist was touch the trash can. All the thoughts ocd BOB was tossing at me I would respond to with things like: well maybe I'll get ebola, I'll wait and see, who knows if I'm going to get pneumonia, I'll wait for it to happen. Why thank you BOB for the fortune telling, I appreciate it so much. That thought is lovely BOB, keep them coming. All those comebacks or statements are part of the response prevention. I would sit there till the anxiety goes from a 5(starting point) to at least a 2 or 3. (50% is the goal). It works on ruminating too. When I need or want i.e. Crave reassurance I'll tell my partner hey, BOBs saying this or that. I don't call my friends for any reassurance or ask from my partner. I started w one exposures and got up to 2 in a couple kf weeks. It takes time. I do like 5 or 6 a day now but I'm really doing a lot more. Idk if that helped.