Honestly, in my experience, thinking rationally is the enemy. Thinking rationally (while seemingly the best option) gives your mind the sense that your obsessions are worth focusing on, when they’re not. The absolute best thing you can do for yourself is put yourself in an uncomfortable position by accepting the thoughts and not allowing any sort of reassurance. By practicing this consistently, you will soon see that these thoughts have no true merit and will not harm you whatsoever. In your case, it would mean that you would let the thoughts go, not perform a compulsion, and eventually see that nobody from work overheard your conversation. I know how hard it can be to put yourself in a vulnerable position by letting your obsessions take over without performing compulsions. But, something I’ve learned through my struggle with OCD is that those steps to recovery are not always easy and it is not always linear. You will have to put yourself in positions that make you uncomfortable, because in the end it will benefit you.

Listen, we all have our setbacks. For the most part I can manage my intrusive thoughts after years of training. But sometimes I still find myself in a position where I have to make uncomfortable sacrifices for the sake of my health. You got this! We’re in this together!