How to raise it without saying more than you need to

You do not have to tell a doctor what you watched. Nobody needs that, and a good clinician will not ask you for it.

What they need is the shape. Something I do that I believe is wrong, that I have not been able to stop, that is taking this much of my week, and the state I am in afterwards is the part I cannot manage. That is enough to start with, and it is enough for a referral.

Two words are worth using because they route you correctly. Distress, and control. If the repeating and the checking are the loudest part, say the word compulsive, and say that the checking is religious in content, because that changes who they send you to.

If you also want to speak to a scholar, go once, ask your question once, and take the answer. Going back around several of them for a better answer is the loop again wearing better clothes.