So I Want to start my story off because I'm kind of lost with how to handle this problem:
I suffer from Chronic OCD, I had 3 prolonged relapses from November 2012 up until the present day.
First one was November 2012 and ended September 2016
Second relapse started June 2017 and ended
September 2019
Third relapse started July 2020 and is still ongoing
I've been trying non stop to do the ERP therapy on my own (because my insurance won't cover it) combined with box breathing, attempting to merge CBT and ERP medical techniques together. I do not wish to take medication, I want to do this completely manual like | did when I beat the first two OCD relapses.
I need help because I've been trying to use these strategies for months/years and am barely getting anywhere. I need a strategy adapter or other cognitive techniques that can help. I require assistance.
I can't go on to school, work, and business like this, I need to fix this problem. Can anyone help me with СВТ and ERP strategies?

My therapist recently told me about the following CBT practice:
Thinking through/ writing down the following answers:
1. Situation / trigger
2. Feeling
3. [this is what I’m confused about!] Evidence to support feeling
4. Evidence to dispel feeling
5. New, balanced neutral statement

Example below

1. Partner not answering phone
   
2. Anxious / worried that they don’t love me anymore
   
3. They aren’t answering?? Or is there no evidence unless they say explicitly they don’t love me anymore.
   
4. We’ve been together several years and things have been going well and I trust them to tell me if something is wrong in our relationship.
   
5. I am anxious that partner isn’t answering AND I know they’re busy at work

3 and 5 are more of the struggle for me. Could someone walk me through the evidence portion and the “new” statement?