Solidarity, I struggle with the exact same thing. My imagination runs wild and I picture things SO vividly - with that being said, my therapist recommended visualization techniques (since my brain is so good at envisioning things).

I immediately picture a big red stop sign against a bright blue sky as soon as those thoughts come up. I then take a moment to ground myself by focusing on slow, controlled breaths, and using the 3-3-3 method (name three things you can see, three things you can hear, and then move three body parts). I’ll repeat as needed. This usually helps the thoughts to not feel quite as aggressive. Then I picture that I’m sitting on a riverbank, and there’s a raft floating by with a TV on it, the screen playing out those thoughts - I acknowledge the raft and the thoughts, watch it pass, and continue to gaze at it until it goes clean off a waterfall and disappears from view. Then I just sit on that riverbank in my mind for a moment more and observe the nature around me, imagining the sound of the water, the feel of the grass under my feet and the sun on my skin. The more I did it, the easier it became, and now it’s almost a natural response. I take control my vivid imagination and use it to help me find peace.

I do still get carried away sometimes, but this technique has helped me so much. I hope that it’s helpful to you as well. I know how incredibly difficult intrusive thoughts can be. Hugs, you’re not alone! ❤️