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First, sit down and breathe. Inhale for 4 hold in for 4 sec and exhale for 4. Do this 13 times. Secondly, i want you to remind yourself that our brains are fucked and that ocd is the bully ruining your life. Now you have to separate it. OCD is not you. Those thoughts aren't you. The thoughts are running wild i know, let them be, take them all in. However you should keep telling yourself, like a mantra, that this is ocd not you. What happened is in the past, 2 years ago. OCD being the bully it is, is replaying the memory over and over again. You dont have to accept the intrusive thoughts, sure let them pass, feel them all etc, but they are not you.