Stuck on past event (pocd)

TW!! POCD Please help. I’ve been doing decent lately but just need support on something that has kept me stuck. I can’t tell if this is a real memory or not, but I’m pretty sure it is. Maybe distorted. But feels so real. And I’m terrified. Last year before my huge OCD spike. So before I even knew I had OCD. I remember being around kids at work, and this girl in a skirt was on a climber on the playground and I remember looking up and you could see her underwear. I remember staring for a minute, and it was kind of like a car accident, I couldn’t look away. I remember finally coming to my senses and saying I wonder what people would think if they knew I was doing this. After that, I completely forgot about it until my spike in October and I’ve been living in a prison of regret and guilt ever since. I sometimes see that child at work still and I get a rush of anxiety and guilt. I just don’t know how to move pass this, for this reason it gives my OCD proof that I am what I fear so much. Is it possible that I was experiencing intrusive thoughts then and just didn’t care enough or realize it. I’m so broken from this. I hate what I’m going through. I hate myself if this memory is real.

I have Real event ocd about things I did as a kid at 12/13. It’s killing me because it really happened but I feel like a different person now completely. my actions disgust me and it makes me feel like i don’t deserve to be alive. I constantly have flashbacks about the events and it sends me into a state of panic, I feel as if my younger self has traumatized my older self. i’m so scared that things I did make this true, i really am a bad person, even though i’m an adult now and would never never ever do that again. I’m so scared. All I want is to be a good person but I keep remembering gross things I did and now I feel like the biggest fraud to friends and family and everything good in my life.

I am not diagnosed with ocd. I began having distressing intrusive thoughts I think last December. It kept getting worse so I was looking for answers and ocd seemed similar to what I was experiencing. I don’t have any physical compulsions just mental ones where I can’t stop using affirmations like “I will never think/do ___” or “I have never thought ___”Then eventually I don’t even know how this happened but I discovered what pocd was, and I started thinking about what if I was a p in the past? I started having thoughts and images related to that and has been extremely distressing. I was afraid to go to sleep because I was afraid of having nightmares related to what I was worried about during the day. It got a little bit better when I realized I’m reacting the exact opposite to how someone who’s a p would. I am upset by these thoughts, I don’t want them, I have no desire to be anywhere near a child or hurt them in any way and I never have. I literally am avoiding looking at any child in public because I’m so scared. This is all in my head. But then recently I don’t know why it got bad again and I became convinced that I was one in the past. I used to play this game called moviestarplanet when I was a teenager and you could date other players on there and I started thinking what if I dated someone younger than me on there. Even though I know there is no possibility of that I can’t stop being convinced that it happened and that I’m in denial and don’t care. And my mind keeps coming up with new things trying to say that I did them and I know they are wildly untrue but I can’t stop worrying and I feel like I don’t want to live with this worry anymore that it could be true or become true. What do I do?