Anyone with Pure-O- how do you deal with rumination/mental problem solving/rationalization?

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!!

I didn’t know this but my Pure-O began when i was around 11/12 years old with a violent thought to hurt someone I love. This thought brought me tears. I tried supressing it, “praying” it away, thinking good things, distracting myself etc. But this thought always came back to haunt me. It was on/off for about 13 years. Just this past week, I recently got an image/thought of hurting someone I love and it scares me. I use smart devices to track my sleep and exercise and both devices show that my heart rate is much beyond what it should be. I have had difficulty sleeping the past 3 nights with very little REM and deep sleep because of this thought. I’m worried this could cause me to spiral. I feel anxious all day because I’m trying to avoid thinking this thought, but it keeps coming back. I’m waiting to book a call with a NOCD to see what my options are. I hope I can get effective treatment. 🥺🫶🏻

What's a piece of advice you give when someone has constantly intrusive thoughts and ruminations that won't stop? Interested to see what you tell others.....more on this when I see some replies!!!