How do I deal with ROCD?

I keep having horrible thoughts of “oh, your friends aren’t hanging out with you, what if they forget about you and completely cut you out of their circle? What if your emotions and time spent with them is completely neglected and they stop caring about you? What if every single weekend your best friend chooses her boyfriend over you and then gets angry when you feel left out? What if your thoughts and feelings actually are less important than your friends? What if your friends don’t love you? What if they abandon you?” I’ve been feeling so triggered by something that happened in the winter of 2026, my friends didn’t understand my ocd at the time and they also didn’t realize they were neglecting personal time with just me and whenever I was invited it was “hey you can hang out for a little bit with us but then we need our alone time” (my two friends are also dating). It was so harmful for me emotionally and mentally with my ocd. I don’t think I have fully recovered from that whole experience. My friends are super understanding and supportive, I didn’t do a good job of communicating how they made me feel and what steps could be made to help. But in the moment it was just a combination of miscommunication, ocd, and poor time management. It’s hard not to blame them when it was just a bad situation really. I’m so scared that something like that will happen again and today is my friend’s 11 month anniversary so I’m feeling extra triggered today. It’s so hard and I don’t know what to do about it anymore. I just constantly feel so alone and fearful that something awful will happen. Does anyone have any advice?