If you suspect you have OCD, seeing a therapist is recommended, but there are several techniques that you can use on your own to start challenging your obsessions and compulsions:
• Ask yourself this question, would I tell my best friend to perform this compulsion to get rid of an obsessive thought, or would I tell my friend to just forget about it and go on with his or her day? Most likely you would tell this friend to just go on with his or her day. Follow the advice that you would give to someone else in the same situation and see what it is like to handle it without a compulsion.
• Delay your ritual; try starting with a few seconds and going from there. As time goes by, you may recognize that if you can delay the ritual for several minutes, then there may be no reason to even do it at all.
• Try to streamline your ritual. Make a list of the steps involved, and then start to eliminate some of them. As you do this, you will decrease the amount of time spent ritualizing.
• Encourage individuals who have helped you to do rituals to slowly pull back from helping you. This will lead you to be more responsible for your behavior and will reduce your reassurance-seeking.
• Plan an opposite day. Take one day and do the opposite behavior of your normal ritualizing just to see if anything negative actually happens.
These tips can help you start to degrade the strength of the rituals and the obsessions that cause them. Although you should probably also seek therapy, these are excellent starting points.