10 Techniques to Manage Intrusive Thoughts

Observing your thoughts: Instead of getting caught up in your thoughts, take a step back and observe them without judgment. Recognize that thoughts are just mental events that come and go.

Labeling your thoughts: Instead of identifying with your thoughts, try labeling them as "thoughts" or "mental events." This can help you create some distance between yourself and your thoughts.

Thanking your mind: Thank your mind for trying to protect you from perceived threats, but recognize that some of these thoughts may not be helpful or necessary.

Using metaphors: Use metaphors to create some distance between yourself and your thoughts. 

Singing your thoughts: Try singing your thoughts to the tune of a familiar song. This can help you to see your thoughts as less serious or important.

Role-playing: Imagine yourself in the role of an observer or spectator, watching your thoughts from a distance.

Changing the context: Change the context of your thoughts by saying them in a silly voice, or in a different language. This can help to reduce the emotional intensity of your thoughts.

Asking "Is this helpful?": When a thought comes up, ask yourself whether it's helpful or not. If it's not helpful, try letting it go.

Breathing: Focus on your breathing to help you stay present in the moment and avoid getting caught up in your thoughts.

Mindfulness: Practice mindfulness to help you observe your thoughts without getting attached to them. This can help you to create some distance between yourself and your thoughts.