We have the same problem, have u tried cbt therapy? It’s supposed to be good for OCD, haven’t tried it myself yet, seems like it would help all the way around, considering ocd causes all these other problems as well. Nice profile pic by the way, shout out to Rhett
Put an ice pack on the back of your head. This will cool down your brain and reduce activity in your limbic system, where emotions happen.
Try to levitate something with your mind. You obviously won’t succeed, but it gets you to focus all of your attention on a single point outside your body, instead of on your thoughts. I like to use this on airplanes or in public places, because it doesn’t require you to move at all. It looks like you’re just daydreaming to observers.
These are the things on my calm down techniques list that I first started using to help with OCD.
Biofeedback/neurofeedback also helped me a lot. It’s expensive, but so worth it. I did it for 12 years and now I don’t even have OCD listed on my diagnoses anymore.