What do I do with this weird specific compulsion

Genuinely what do I do with this weird specific compulsion

Mod please dont delete this. This jsnt for reassurance. This is a crisis I need help with

Okay so this is really specific and a bit weird but do try to bare wiith me.I have pocd. And lately it has developed in a really strange way. Whenever I scratch my chin, bite my lips or move my legs my mind tells me im doing something sexual even though im not. Like it mimics a back and forth emotion like thrusting. This makes no sense I know sorry but how do I stop this? I try letting it pass but when I start doing for example scratching my chin longer than intented i feel gross . It just feels like im doing something sexual because me doing these things longer than I should is because of those thoughts . It also happens with other things even normal stuff. My mind will tell me im doing something sexual and I dont react fast enough.

Like look

I want to scratch my nose... normal right? But I have a bad reaction time and stopping everytime I want to do something simple is exhausting but if I try to do it anyway and not think abojt it I end up doing it for longer and like I said above I feel gross

I think what makes this harder is that this is an action. Not a thought. Its thougjts yes but they are affecting my actions. Like when I want to move my leg I try not to thjnk aboht it when my mind tells me its sexual but then I end up swinging my legs for longer than I intented while trying not to think about it. It seems that wether i think about it or not the result is the same.

This has gotten so bad that its with every action i do.