How to break a comparison/what if? compulsion?

I do the same thing, but I try to remind myself I can’t prevent anything bad from happening if it’s already their intention. One thing that could help is trying to cut down how many times you check though. Maybe you’re used to checking her account for 10 minutes, so try to cut down to 9 minutes. Then 8… until eventually you don’t really feel the need to check anything at all. Trying to sit with the discomfort of needing more time, yet accepting you haven’t found anything, and just leaving it at that.

The app has a tool to sit with discomfort and practice avoiding compulsions. Ive done it before but I am still struggling since I'm in the early stages of treating my OCD again.

I did the same thing for the entire time I’ve been with my current bf. I troll his ex’s social media, I’ve done identification searches, and all that happens is she takes up more and more time in my head and my heart and therefore in the relationship. I’ve been in therapy for 3-4 months, and I haven’t done it in several days maybe weeks. I don’t feel like going there, but wanted to this morning again, and currently exposing myself to the panic and uncertainty and waiting…until it passes. I’m learning to manage my emotions and recognize that thoughts that are irrelevant but harmful can come out of nowhere and have no meaning or truth in them no matter how much it feels like they do. It is getting better. Keep going!

I struggle with similar things. I had to block them and mute any accounts that I follow who are connected to the ex! (Mutual friends, etc) I’ve also found that opening up to my husband about it has brought real healing and connection, whereas stalking them pretends to but leaves me feeling more insecure and distant. I still fall short here and there with this and it appears to me in waves at times. I’m working more on my own struggles of insecurity with my therapist & relying on my relationship with God to deepen my confidence of identity. We have so much access to people’s lives and it can seem totally harmless in the moment! It gives me dopamine to do it and I excuse it, but ultimately it is harmful to our own self esteem and we create a false narrative that doesn’t even exist about these people. They aren’t you and your boyfriend is with you for a reason! Be encouraged! You’re not alone & you can take small steps to redirecting your time to something that will build your confidence!