I would like to suggest you explore some of the skills connected to ACT (Acceptance and Commitment Therapy). These kills are based on the principle of mindfulness which means being psychologically present-consciously connecting with whatever is happening right here, right now (being in the moment)
Then applying a technique called Defusion which means learning to step back or detach from unhelpful thoughts, worries and memories, so instead of getting caught up in your thoughts (fusing) or struggling to get rid of them, you learn how to let them come and go (de-fusing) - as if they were just cars driving past outside your house. You learn how to step back and watch your thinking, so you can respond effectively - instead of getting tangled up or lost inside your thinking (fusing).
A trained ACT counsellor would be able to run you through some of these de-fusing exercises to assist you to cope with these intrusive thoughts.
Another core principle of ACT is - Committed action, which means taking action guided by your values. Acting on what matters to you, even if it's difficult or uncomfortable. Yet again, there are some great values based techniques you can utilize.
This is just a very brief summary, have a look at the web site below, and it has some great resources for you to familiarize yourself with this kind of intervention. They even have a link to finding an ACT therapist on the site.
Dr Russ Harris wrote an easy to read self-help book utilizing ACT- it’s called The Happiness Trap.
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