How do you deal with POCD?

I had a friend relationship that I’m worried was me grooming him. We recently fell out which is where my anxiety probably comes from. My boyfriend was a grooming victim and he says it wasn’t, but it feels so real to me. Any advice on how you deal with POCD if you struggle with it?

My compulsion is to post the entire story for people to decide, but I think that would just feed into reassurance seeking, because when people tell me I’m fine I just think to myself “oh but I forgot to mention this detail that’ll change their mind!” And keep coming back to them.

Any advice?