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One of my favorite articles to recommend to cope with intrusive thoughts or mental compulsions is linked below. I find members usually are surprised by how well these strategies work with a little bit of practice! As always, if you feel you need additional help coping or struggle to implement these strategies on your own, working with an ERP therapist would be a great step to help you learn to cope as well. https://iocdf.org/expert-opinions/how-do-i-stop-thinking-about-this-what-to-do-when-youre-stuck-playing-mental-ping-pong/

Hey Tony, I agree with what @OCDhelpinghand shared. They gave solid advice for how to use ERP to challenge OCD here. I would encourage you to consider linking to an ERP & OCD specialist for support in challenging OCD. I'm sure it feels scary, we truly are here to help and you can have a free call to learn more! Here is a resource to get you started, https://www.youtube.com/watch?v=riKw294RZMw&t=126s

If you can, try to ACCEPT the OCD thoughts and whats ifs. Sit with them. Acknowledge them, but don't try to change them, don't try to reassure yourself, etc. Just BE with them. Treat them almost ambivalently. For example, tell yourself: "Hello OCD thoughr. Nice to see you", or "Here comes that thought again, oh well". The more we fight these thoughts, the more they stick around. The less attention we pay to them without compulsing -- asking ourselves what ifs, mentally checking, etc -- the quicker we allow them to pass through us.

Remember that OCD’s only job in the world is to go to whatever lengths necessary to make you perform compulsions. If more what-ifs are coming up for you, that tells me that you’re on the right track!

Unfortunately I’m not an expert, but I have been helped myself by trying to force myself to meditate. Sit with your eyes closed, and do diaphragm breathing exercises for about 10 minutes. It helps me greatly at times

Try practicing neutralizing statements to combat the OCD thoughts such as: "A thought is a thought" or "I'm going to live in the present" or "I don't have to solve this right now." After saying this in response to the OCD thought, try and move on with the day. The neutralizing statements help to not get in the "battle ring" with OCD and just kind of tell OCD that you don't have to listen to it and almost blows OCD off. This is a part of a strategy under exposure and response prevention therapy which is the gold standard treatment for OCD. I hope this helps!

Cold shower and war heads candy