What am I supposed to do while I sit with the discomfort

Here is what I say to people: I wish I could make it stop. I really do. I also wish I could stop tinnitus. What is tinnitus, you may ask? Well, have you ever gone to a loud concert and after it had a ringing in your ears. Or, in movies when a loud explosion hears, first it is often muffled, and then there is a very loud ringing sound. Well, I have hear that sound for over 30 years. Turns out the medications I took as a kid for allergies and all the antibiotics I was on for Strep had a side effect for some people - tinnitus - that sound that I have heard every decade, year, month, day, hour, and second, for the past 30 years. I have learned to live with it. As I type this, it is REALLY loud, because I am paying attention to it. But, in a few minutes it will fade into the background, and, while I will hear it, I will not pay much attention to it, and therefore I will go on with my night. I will listen to music, practice my story for the MOTH radio hour, and work out. I will clean up the kitchen and load the dishwasher, and I will eventually get ready for bed. I will go to bed hearing that sound, and fall asleep for a few hours until tomorrow morning when I start the day all over again. I cannot make the sound stop. There is nothing to do for it - no surgery or medication. Just learning to live with it, and that is what I have done. It is the thing that I hate the most in my life, and, if granted three wishes, it would be the first thing to change. For now, as I have for 30 years, I will live with it, and I will ask you to live with your noises in your head - the thoughts, the images, and the urges, and we will practice together accepting that things are not always as we want them, but we can handle that. We got this.

I need tips on how to really accept the uncertainty the ocd causes, even if it feels so bad like I might get in trouble for something , do I wanna be okay with that?

Hi - just for some context, I have OCD and ADHD. I hate bringing this up, but with these diagnoses, when intertwined, there is ALWAYS a thought. I never stop thinking. This is really hard, especially because I feel like I always need to be talking to someone. Whether it’s my friends or family, talking to people brings me down to earth from certain kinds of thought spirals. However, when I’m alone it is the hardest. When my friends don’t reply I have this compulsion to text again or I need to constantly check my notifications so that I have none left to check. But then to them or new people I talk to, this behavior probably comes across as overwhelming or too much. I’m trying to control it and use erp, but also, I have my moments where I’m just vunerable and give into the compulsion. It’s genuinely so embarassing and maybe not as big a deal as I’m making it out to be but, how do I manage? And how do I relax?