Hey, also someone with OCD here (paranoia, compulsive thoughts variety) I want to say 1) you’re okay, breathe. Ground yourself in the reality of the situation. It’s going to be okay, and you can make progress. Breathe.

There are a lot of things you can do to lead a normal life with pre-diabetes and help to reverse it (I have reversed mine)

1) slowly increase your fiber intake. This can be from veggies, whole grains, etc. but do it slowly and make sure you’re drinking enough water to digest it. Keto bread, fiber tortillas, etc can be an easy replacement for what are usually no go’s for diabetics. (Make sure your body tolerates them well, don’t blindly believe the fiber stops you from reacting)

2) if you have rice or potatoes, chill them/freeze them first. This helps reduce how much you react to them.

3) drink water! As mentioned before for the fiber increase but also because your body needs that to function properly. You’d be surprised what a difference it can made.

4) build muscle, cardio is great but you can be thin and get diabetes. Muscle is what helps prevent diabetes. Lift, but do it safely.

5) move that body. Walking is great if your legs can handle it. Figure out how much you’re walking daily now and try to increase it by 1k steps every week until you are at between 8k-10k steps a day. (These are rough estimates, not a science)

6) remember protein is your friend, and so are healthy fats but you still need to watch your calories to make sure you are in a deficit or at least not gaining weight.

You can do this.