I take a lot of meds because I am diagnosed Bipolar 2, OCD, and GAD. BUT my psychiatrist recommended a natural supplement for obsessive thoughts.

Since you say you don't want to take meds, have you tried the supplement NAC (n-acetyl cysteine)? It has helped me immensely, and it's natural. I get it at the health food store. I take 1,000 mg 3x a day when my obsessive thoughts are intense. Just a suggestion.

I experience a lot of the things you do (hyper-vigilance to sounds, thoughts, symptoms) due to fear of psychosis. What helps me a lot is to get out and be around people. Is there a low-stress job you could apply for or maybe volunteer to get out of the house every day and be around people? Being able to interact can reassure you that you are fine, you are not going crazy.