Any advice on dealing with false memory ocd?

My OCD has started to become very very disturbing

The other day I freaked out that I might have sexually harassed a woman downstairs by standing next to her. Its so ridiculous that I had to spend all evening trying to remember what exactly happened to prove to myself that I did not commit a crime.

Lately its getting even worse.. I keep having thoughts that I was violent with people when I was in middle school.. I ended up making a very long list of reasons to why it wasnt possible, alongside asking people if i did this and that.. I know I haven't done anything like that, I've always been an empathetic and kind person, I'd never hurt anyone like that but my OCD says I have.. I spend literally hours every day trying to remember exact details. Trying to find that one piece of evidence that will give me certainty that it wasnt possible for me to have done the bad thing.

If someone has this type of OCD, please tell me what you do to make it stop