Omg, this is something I’ve been dealing with so much recently, an affirmation that really helps me is saying “I’m safe, I am okay” it immediately calms me down, if that isn’t working, I just occupy my mind with something else to force myself to ground myself.

I try to do something to make me more aware of my surroundings. Like touching something, smelling, seeing etc. My go to one is touching my thumb to each finger

most always whenever i feel bad i run to make lavender tea and do a breathing exercise, these things can relax you physically. i also like surrounding myself with things that i love and bring me comfort, which is usually my favorite show. during those moments make sure to take it easy on yourself and focus on helping yourself. maybe try experimenting with what makes you feel the most grounded

oh also keep reminding yourself that you're ok! ocd is a tricky disorder and comes up with things, keep that in mind