Q.) what can help me repeating things that are harming me?

A.) Don't repeat things that are harmful to you. The problem that many people with OCD don't realize is that they fill their bodies with harmful chemicals every time they dwell on negative thoughts. Negative thoughts cause negative feelings, positive thoughts cause, you guessed it, positive feelings.

Stop the cycle right in it's tracks when negative thoughts come knocking at the door of your mind. Say "STOP!" then allow the thought to persist, don't fight it, but ALSO as well, focus on what you love thinking about. It could be anything, even mythical creatures like dragons, unicorns and virgins.