Researching cognitive distortions, meditation, and writing down my intrusive thoughts to just get them out has been helpful. I think once you find something that feels at all helpful, stick with it. Time and practice are really what it has taken for me. Also, being realistic with myself. It'll never be perfect, but that just makes me appreciate my good days even more.

it’s so so important to remember that intrusive thoughts are egodystonic- meaning they go against what you truly believe. the best method for dealing with intrusive thoughts is to not try to argue with them. instead, as scary as this sounds, agree with them. for instance if you’re having intrusive thoughts that you’re going to do something bad to someone else, tell your thoughts “maybe it’s true. maybe you’re right. but i’m still going to continue living my life.” intrusive thoughts FUEL off argument. if you don’t give them any fuel, they eventually quiet down. it really worked for me. it’s so difficult but so possible to feel better.

If it helps, when I have them I try to repeat words I’m hearing if there are any. Like if someone is talking or you’re watching tv, just repeat everything in your head after they say it. Because it’s difficult to think about two things at once. And for me I usually forget eventually