I tell myself “stop” and try to distract
It takes time. Don't rush your recovery, and make sure you aren't taking on too much all alone.
What about telling yourself you definitely are instead as part of your ERP?
I challenged myself today to attack the intrusive thoughts I’ve been getting regarding children. I went to get covid tested and I saw kids everywhere. Wanted to look away, I was expecting the worse. I kind of went in there with a “come at me bro” attitude towards OCD. Compulsions might definitely feel like the best thing to do when you feel so scared. But you have to tackle these thoughts, and OCD’s lies!!!