When my ocd is bad and I over ruminate on my theme it’s hard to distinguish my thoughts from reality. This is really terrifying :( it all feels like it could be true

Ruminating on your thoughts can for sure take you down a spiraling rabbit hole. You start to feel like as if you don’t even know what was the original obsession. Don’t try to decipher the reality of your thoughts. Thoughts are thoughts - no matter what! Reality is what is in front of you, not what’s in your head. You can sit with the discomfort of the thoughts, but don’t try to figure them out. Let them pass by in your mind.