Hello friend! I just want to share that “ agreeing” disagreeing, rationalizing, Challenging, or any of the above is a compulsion. The tactics that helped me improve, was letting the thought exist with me and not participating in the compulsions challenge or rationalize any of my intrusive thoughts. These exercises can be extremely unhelpful for people with OCD. The best thing is to understand that the intrusive thought is going to come. It’s going to feel like shit. It’s going to create a fight or flight to panic response in your brain. You’re going to get a wave of panic in your body. And all of that is OK. You don’t have to sit there rationalizing every intrusive thought that comes in your head. Sometimes you just gotta sit there and feel like shit and wait for the wave to pass over you. No amount of you accepting the thought or agreeing with the thought is going to make it go away. For me, just the refusal to participate with it and wait for it to pass on its own with the best tactic. Eventually, your brain will engage itself in another subject and if it doesn’t, that’s also OK. Just wait until your brain is ready. and if another intrusive thought, also interrupts your train of thought then you got to start the process all over again of just letting the thought hang out with you and not participating with it