For what it’s worth I have developed a little technique based on exposure therapy I like to call rapid erp. (Ocd, pure o since early teens. I am now 42) obviously erp isn’t easy but once you have deemed the thought to be intrusive and not realistic in that there’s nothing you can ACTUALLY do about it,try this: wherever you are ..stop what you are doing.. put your head down.. close your eyes.. and whatever the intrusive thought, exaggerate it, to the extreme, picture yourself in the middle of it.. take control and exaggerate every intrusive thought one theme at a time Do this for no more than 30 secs total..At first you may need to do this 10 + times a day..I have found this buys me freedom, and generates a sense of control. I used to stop and do it at my desk at the office, anywhere basically.. also don’t push things away, rather than your automatic response being “that’s not true about me!!” Change your internal dialogue to be “meh, maybe it’s 0.0001% true” and live with those odds...obviously don’t do it while driving 😀 good luck

Ps. I’m no doctor. Just someone who’s living with ocd and picked up a few tricks along the way..