one thing that helps me is giving  my ocd  a name and talking to it i know it sounds like im tripping but hear me out  if i get an intrusive thought id say now name i know youre trying to help but this is not helping and its making it worse because insert logic of why the intrusive thought isnt helpful if i need you ill let you know but for now ive got it  i did this for the first time today full on talking out loud to myself alone it helped tremendously and most of my ocd thoughts have dissipated greatly try it sometime i promise you it is worth the try