the funny thing is that’s actually how erp and act works you force yourself not to ruminate try to solve the problem and leave the thought there and not react to the stick your mind throws like a dog the more you react to the stick the more your mind throws them  of course in doing so at first you have hella anxiety but that truly is the only way to overcome ocd do the exact opposite of what you want to do as the compulsive behaviors rumination in this case reinforce the occurrences of the thoughts until you have it all the time   if you want your mind to stop throwing thoughts at you stop trying to get rid of them