Just some strategies that you can work on……… it takes practice and perseverance…..
When you have a intrusive thought instead of putting your attention on the thought put your attention on something in the present moment, when your attention takes you back to the intrusive thought redirect your attention to something in the present moment again…. ( it takes practice)
Practice Mundane attention training eg while your washing the dishes how does the water feel? What can you smell? What can you notice in the room? ( really put your attention on these things)
If the thoughts are repeating over and over……. Try to treat them like a song that’s stuck in your head………..
( eventually we no longer notice the song)
Try not to question the thoughts
Try not to analyse the thoughts
Try not to seek reassurance
Try to resist the urge to perform compulsions.
A compulsion can be mental or physical
Physical compulsion s can be trying to push the thoughts away
Reassuring ourselves can be a compulsion
Googling symptoms can be a compulsion
Physical compulsions are things you do physically (like turning the light switch on and off a certain amount of times)..
Mental compulsion can be trying to push the thoughts away….
Meditation is great try to find a meditation for learning to watch your thoughts…..
look for a guided meditation ( there are some on u tube)
hope this helps….. remember it all takes alot of perseverance and practice.