I constantly have these moments where I have horrible thoughts of harming others and it makes me have a panic attack... what do I do to stop these thoughts?

You’re ocd knows you want them to go away so instead you have to disregard them as unimportant, thoughts are just thoughts, to have to be patient with yourself and practice seeing the thoughts as insignificant and eventually your anxiety will fade. It takes time but you can do it!

Great advice Sarah !

It's not about stopping and more about decreasing your emotional response to them and accepting them while realizing they don't define you and you don't have to act on them. For example reading the words in your post could cause someone to imagine the act of hurting someone but doesn't mean they would. The more we try not to think about something the harder it is. Just try not to think about the color green now that I mentioned it haha. I also have harm thoughts so totally get it. Have you tried ERP or ACT?

I’m in CBT at the moment, therapist is nice and some techniques work ! At the moment it’s just like 2-3 good days 2 bad Like a cycle, really frustrating and upsetting.

I’ve struggled with the same types of thoughts for 6 months. In the beginning I would have several panic attacks a day. I couldn’t even go to work. This is what you have to do: Whenever you feel yourself slipping into anxiety over the thoughts, take a deep breath and focus on how you’re reacting to the thoughts. Instead of letting them bully you, fight back. Let them come, try and laugh at them. Say “yes I may do these things, whatever, who cares” it takes a lot of practice to adopt this attitude. But it really works! If you’re not already seeing a therapist trained in ERP, I highly recommend you seek one out. Good luck