Tips for coming out of a sprial?

Hello, my OCD has been getting worse recently and I'm just looking for tips on how you guys calm yourselves down after a sprial/panic attack. I struggle alot with harm OCD and it's been getting worse recently since I stopped taking my medication due to life getting in the way. I'm back to checking every appliance in my room is unplugged and separating my electronics from eachother.

I have to do that stupid routine before bed regardless of how tired I am and recently even after it's been done I've just had a looming fear of my house burning down which is causing me to have uncontrollable panic attacks. I try everything, all the general advice I was given back when doctors thought it was just anxiety and nothing works.

I'm 19 f working on a college degree also working and I genuinely cannot loose more sleep to this horrid disorder. My college attendance is low and I'm completely zoned out when working.

Any tips would be much appreciated, thank you ♡