I have felt this before. I don’t really have any advice for it except maybe try journaling about it. Sometimes that gets things off my chest and I can leave that urge on the paper.
Yes I have definetly been there on multiple occasions, more than I can count. It’s so frustrating!! Its a reassurance compulsion. Do not do it! Unless to your therapist the more you do it the worse it’ll get. You really just have to acknowledge the thought and understand that you are not you’re thoughts and they do not make you who you are. People have messed up thoughts all the time they just don’t have OCD
i’ve been thru this a lot. i just write it down and burn it or tear it. journaling also helps