Actually Rachel, I think you are right: you don't allow negative feelings, and you get anxious if you feel them, because you think you shouldn't feel them, and feeling them is indicative that there is a bigger problem. This causes more anxiety and obsessing about whether or not the feelings actually mean something.
This is what I have been trying to reiterate all along! Placing emphasis on feelings - ANY feelings, but especially negative ones - just reinforces their importance. It creates anxiety, worry and doubt. Why do I feel this way? Does it mean that something's wrong? Does it mean x, y or z?
Exposure is great and I am a big fan of it but I believe the bigger component to overcoming OCD is
acceptance. You must allow yourself to feel negative things. Like, one of my biggest anxiety and ruminating triggers with the relationship obsessions were if I felt annoyed with my husband. I thought that if I felt annoyed then that was an indication that I didn't love him. And the more I focused on whether or not I felt annoyed, the more annoyed I felt. And the more I was convinced or scared that it meant that I didn't really love him, our marriage was all wrong, and I'd be forced to get a divorce.
So I ALLOWED myself to feel annoyed with him. I'd say "alright, I accept the feeling of annoyance. I will still act lovingly, but it's ok that I feel annoyed. No big deal." NO BIG DEAL. It suddenly became not a big deal. And then... walla. I wasn't feeling annoyed anymore. And what was that? Happiness? Feelings of love? Whoa. It actually worked.
I really think the key is just allowing yourself to feel these feelings. So you feel anxiety? Ok, no big deal. You feel it. Accept it. Let it be there without making a big deal out of it. Of course there is the ruminating component with it... I think there are several strategies that can work with obsessing. I like playing the Gotcha! game that I have explained before... when you catch yourself obsessing, tell your OCD you caught it, thanks for the warning, but I'm going to focus on the topic of my choice right now. It takes some practice, but it works. Or, the "worry time" trick: telling your OCD that you'll worry about it at 8:00 pm for 30 minutes. Then you can worry about it all you want at that time, but not until then, and not after then.
Yeah, you don't allow feelings. Of course you don't! I was the same way. Feelings are convicting, even though they shouldn't be. But we make them out to be SO important and truth-indicative, when they are just plain old feelings.
I'm serious about this acceptance stuff. It is everything that Claire Weekes talks about. It seems silly, it seems like it won't work, but the more you practice it, the more it works. When your brain is sensitized like it is in a terrible OCD state, these feelings seem monumental and overwhelming. But working with acceptance will de-sensitize your brain.
Come on, try it. What have you got to lose?
I know you will say "but when I try to do that, then I get a doomed feeling of it being not OCD and reality!" So what? It's another feeling. Accept it. Accepting it doesn't mean it's true or reality. It just means you're not fighting it, not making it important anymore, not emphasizing it. You feel it. You allow yourself to feel it, and you move on.