How do you deal with constant mental memory scanning in OCD?
I get into what I call “jhaw jhaw,” where my mind gets really hyperalert and starts going through random memories on its own. I end up analyzing why a certain memory or thought came up, looking for some meaning or evidence, and paying too much attention to what my mind is doing. It happens most often at night or when I'm switching between activities, and sometimes it makes studying really difficult. I remember i used to loop on statement - "You are, were and will remain stupid" (actually in hindi) but it escalated into continuous random memory scanning suddenly.
My psychologist told me to follow **“no detective work → back to behaviour.”** I'm trying to practise that, but it's honestly hard when the memories just keep coming. Chess/flow state, talking with my family, and getting involved with what's happening around me can sometimes reduce it a lot.
I'm mainly trying to get better at **returning to what I'm doing without getting pulled into the mental scanning**. Has anyone with OCD, Pure-O, rumination, or hyperawareness/sensorimotor OCD dealt with something similar? What actually helped you, and how did you stop your coping strategies from becoming compulsions? Can I use subliminals available on YT?