contamination OCD/health (HIV)

I once had gotten my friends dogs blood on me and went into a total spiral ending with me googling “can a human catch dog HIV?” Mind you i was in my thirties and logically knew i was being irrational. You did nothing wrong and you’re fine.

I'm really sorry to hear that you’re feeling this way. It's common for anxiety and intrusive thoughts to arise after a situation that feels vulnerable, like getting a vaccination. Your mind can create distressing scenarios, especially when you're already feeling anxious. Use grounding techniques to bring yourself back to the present. You can try the 5-4-3-2-1 method: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can help redirect your focus away from your anxious thoughts. Reality check and Remind yourself of the safety and sterilization practices that medical facilities follow. Needles and equipment are subjected to strict hygiene protocols to minimize any risk of contamination. Challenge negative thoughts . Write down your thoughts and then challenge them. Ask yourself what evidence supports or contradicts those thoughts. For example, how likely is it that a healthcare provider would intentionally or accidentally use a contaminated needle? Be gentle with yourself. It’s understandable to feel anxious, and feeling guilty or “careless” is part of the cognitive distortions that anxiety can create. Acknowledge that you took a positive step in taking care of your health. Engage in an activity you enjoy or find relaxing, such as reading a book, watching a show, or doing something creative. This can help shift your focus away from anxious thoughts. Practice deep breathing to calm yourself. Inhale deeply for a count of four, hold for four, and then exhale for six. Repeat a few times to help reduce anxiety. Set a timer for a few minutes to allow yourself to think about your fears, then move on to another activity. This can help contain the ruminative thoughts rather than letting them spiral. If these feelings persist or become overwhelming, consider reaching out to a mental health professional who can provide tailored strategies and support.