This confuses me so much…Other thoughts knowing irrational shove them away these thoughts why can’t i they don’t feel irrational when they are supposed to and if they don’t that would mean song right?!? Because I don’t pay attention to the other thoughts because i know they are irrational but i do to these cause thats what i want?!? Ughh and i compare and it feels these thoughts are natural and i am just giving it the name of hocd and complicating it?! Am i?! I write this am i also cause if a forced compulsion idk?!? I am tired but do i want this to end?! Do i just fake it?!? The feeling the arousal how am I supposed to know its not true when it feels so true is it?!? What do i tell myself?!?

Thanks for sharing your current experience. I would say that you should be very proud of yourself for 1st noticing the anxiety, distress, and discomfort and letting those feelings of anxiety, fear, etc. be there.This is a perfect time to as I like to say "practice" ERP. Practice not analyzing any of those points you mentioned and place your attention on this present moment. Feel your feet on the ground, take a deep breathe, go for a walk, read, go hangout with a close companion, or play a sport. Not avoiding the discomfort, but choosing to do things you want to do and not give any attention to dwelling on that.The most important part being the response prevention. Not easy, but part of the work. When this type of situation occurs and we are in environments in which we are organically exposed to distress, use this as an opportunity to practice doing the work! This allows for two things; showing yourself you can handle and tolerate it, and also letting your body know that although you feel uncomfortable you are willing to keep doing whatever it is you are doing and getting on with your day! This is the foundation!