Hi Dreamlore, thank you for reaching out to us here and sorry to hear that you are experiencing such acute distress around this. You are taking a great first step in recognising your anxiety, getting yourself in a waiting list for therapy and seeking informed advice.
In the scenarios that you describe, it is not possible for you to become pregnant, as human reproduction does not work in that way. One thing that may help you is re-framing your thinking by understanding that a sperm cell isn't like a virus or bacteria, and pregnancy is not like catching an illness - the sperm is not 'alive', nor can you become pregnant by coming into contact with it in the ways you describe.
Instead, we can describe sperm as a very specific kind of cell, that needs to come into contact with another kind of specific cell (ie. ova, egg) in a highly specific way, setting aside IVF, that specific way is through direct vulval or vaginal contact with semen that has just been ejaculated, during a fertile window in the cycle of the person with the ova. Sperm cells are highly fragile, if all these conditions are not met, pregnancy cannot happen.
Does this explanation help? You can read about this in more detail in this article:
If you have any questions about this or would like to chat about this further, please let us know by responding here.
Also, sometimes it can take a while to work through an intense fear, even when you have information that the fear itself isn't grounded in reality and understand it, the fear response is still happening, that is a really common thing for people. That's where returning to reputable resources like the linked article are useful forms of addressing fears when they arise, and speaking to a therapist about it are great ways to address this.