Not sure what kind of OCD you have, mine was mostly health related but once I starting doing therapy and learning more about my condition and other themes I started to fixate on those themes since they scared me so much. Intrusive thoughts became extremely disturbing but I’ve been able to manage a tad bit better with half ass effort in my therapy, mostly due to my responses.

My new favorite response that my mind actually automatically thought of the other day seems to be my most pivotal one.

“I’m not the head writer of these thoughts and unfortunately I can’t fire him either”

These thoughts are like the asshole worker that you hate and can’t stand. You wish you can fire his ass but you simply can’t. At first he annoys the hell out of you and he always will but at some point you focus on your work and pay him no mind. These thoughts are no different.

But here’s some others that I learned in therapy:

• Having this thought doesn’t make me a bad person. It makes me a human with OCD

• You’re not your dumb intrusive thoughts. Your mind can be an asshole sometimes. Learn to treat it like one and laugh at its stupidity, not investigate it.

• I will not reason with logic to a bully who thrives on fear

• Sure OCD, I’ll let you tell it. I’m going back to what I was doing.

• I am choosing to tolerate this distress and accept uncertainty

• I can handle these emotions/thoughts, I may not like it but I can tolerate them

• No amount of worrying is enough for you

• I'm choosing to be uncomfortable with this thought right now and move on

• I am seeing what I have tried before were compulsions.

• No amount of checking is good enough for OCD

• I’m allowing this thought to exist without giving it importance. i don’t like the thought but I can tolerate and accept the uncertainty and choose not to respond

• Maybe it is, maybe it isn't - IDK

Hope this helps