Do you have a safety plan? Those are always good to make and go over if you’re at risk. Try to ground yourself when the intrusive thoughts get overwhelming. Whenever my brain is catastrophising and attacking itself, I try to tear the intrusive thought apart. I do this by writing down the thought, as sometimes when you can visually see it you can see how irrational it is. Then I reconstruct the thought, taking out the parts that aren’t necessarily true and replacing them with truth. Reconstruction doesn’t necessarily need to be extremely positive, but it helps your thought process become more rational.