Now when I repeat phrases in my head they don’t feel right, when there is no factual evidence to prove it’s wrong. What do I do?

When I reassure myself that I no I would never do that, I don’t believe it & when I’ve been using the same reassurance for a while it doesn’t work the same way as it use to?

Is it okay to use "I am" statements when intrusive thoughts come up? I'm afraid of telling myself the wrong things and it becoming a compulsion. If anyone has advice, I'd appreciate it! 🤍

Usually my thoughts go from statements, which I fight all the time, to doubts like “do I” or “i don’t know” but I don’t fight this. I’m not sure if this is progress or it’s the truth. Anyone else feel like this?