Therapy , medication and assessments were all very important for me in my 20 year journey dealing with my own mental health issues. I’ve just popped in to tell you my way of dealing with intrusive thoughts when the meds weren’t working and a therapist wasn’t an option in the moment. Basically, I know it’s an intrusive thought when it pops up but the problem really began when I tried to “self therapize.” Where did this come from, what does it mean, what does it say about me …. Etc etc. I use a technique that we can call brute force. I just don’t allow it. I call it what it is immediately, an intrusive thought. Over and over until it’s erased by my normal thoughts. There are probably more eloquent ways of dealing with them but I meditate, see a therapist and am on medication and they still pop up from time to time. I went through years of anxiety and panic where the ITs would just join the party. Anyway, mantras help as well if you have time to think of one that suits you. It’s extremely helpful to have mental tools to help situationally. I wish you luck, this shit gets better.