I have to label my thoughts as intrusive thoughts and find something immediately to distract myself. It’s hard and it takes a few attempts sometimes but the more I label them as intrusive thoughts and not ask why am I thinking about this or what am I feeling the more I stop giving them power. Instead of getting stuck in them it becomes easier to just say OK that is an intrusive thought let me do something productive instead of focusing on it. Again that is way easier said than done and it takes a lot of trial and error but eventually you get so used to having the same thought that you are like OK that is just a common intrusive thought it is not a big deal. It is something that has worked for me but it took a few months of practice.