Any advice on stopping/reducing the severity of compulsions? Getting to a point where my nightly routines are almost impossible as they are so particular

I need advice. I’m constantly washing my hands after going to the bathroom/touching something I find gross, but it doesn’t stop at just washing. I have to keep washing til I feel right (usually 3-4 times). It also isn’t just my hands, I go all the way up my forearms. I know in my head that once is enough. But I can’t kick this repetitive behavior. I know I should just start only washing it once but I don’t know if I can handle the panic that will come after. I need advice/tips if anyone’s gone through something similar what worked for you. Im just sick of this

I’m having a big OCD relapse and would like to hear anyone’s tips on how to be present and healthily deal with these intrusive thoughts and the “need” to preform compulsions. Thank you!!

So maybe the title wasn't the best to to put it but when you guys start having obsessive thoughts how do you stop them before it turns into compulsions and anxiety?