I'm repeating over and over a text cause I get a throught and so Everytime I delete it to restart what can help

Two things are happening: I get thoughts that just keep looping. They almost feel like song stuck in my head. Also, I’ll imagine something and I feel my stomach drop. Then as the seconds go by I keep getting fragments of the this thought but with different details. For example, it’s kinda like how a “vision” is portrayed. I’ll get a glimpse of the thought and then it’ll rapidly expand into something worse every few seconds. I don’t know if I’m causing this or if it’s just an automatic thing like any other intrusive thought. It feels unavoidable, idk if this is a compulsion or if it’s just another manifestation of an intrusive thought. Apart from that remembering an intrusive thought triggers the full thought again and then it just keeps looping or expanding. I don’t know how to stop any of this. Help?

I understand trying to find comfort in your thoughts but what can i do if i can’t keep these thoughts to myself sometimes?

should i be doing erp instead of repeating again and again "none of that shits real. none of that shits real. none of that shits real" ? i can’t tell if it makes it better or not