Does anyone else get into a routine and then the steps of that routine become almost ritualistic? Is that OCD? I don't necessarily have thoughts, but more like actions that I guess trigger me into anxiety or some stress

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?

Sometimes I notice my intrusive thoughts cause me to spiral and sometimes not. I've been practicing ERP for quite a while so it's a bit easier for me to not spiral. But I wonder why that happens. Does anyone else have it? Also I'm on medication idk if that plays a role.

so i was on instagram and it came up with other signs of ocd then someone commented this doesn’t mean you have ocd now im stressed that its not ocd background - i had so-ocd for a few years then got treatment for it but am now on the waiting list for further treatment for other stuff but i dont have another theme which makes me feel like its not ocd my day to day life consists of touching the door handle every time you go past it or someone will die, and inability to send emails without re reading loads of times and getting other people to check because im scared i wrote something bad but the what if it’s not ocd thought is triggering me now and i don’t know what do