Find an intrusive thought
When you have found it, say ‘stop’
Say it silently to yourself when there is someone nearby
Prepare a replacement thought or image that you can use after you have said ‘stop’
Repeat a ‘strong’ thought to yourself, like ‘I can do it’, ‘This will go well’, or ‘I am in control of my thoughts’.
Practise that for 15 minutes a day
Use this exercise every time you have unwanted thoughts
Combine being reminded of intrusive thoughts with having strong thoughts

Imagine a TV screen in front of you and let the intrusive mental image fill it
Imagine having the remote control in your hand
Push the off button. Repeat the procedure.
If you cannot switch off the mental image, try changing the channel instead
Change the mental image in different ways

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Avoid suppressing your thoughts if it requires a lot of energy – pick a suitable time for addressing these thoughts
Do not engage in avoidant behaviour, which will prevent you from learning that the worst/the threat is already over
Staying constantly active will prevent you from processing what happened

Think about something else from the beginning to the end in great detail
Engage in your favourite activities
Listen to music or play an instrument
Read a book that captivates you
Watch an interesting film
Run, play ball, do sports
Play board games, etc., put together a jigsaw puzzle

„Imagine a big box, a container, which is large enough to fit every disturbing thing, without focusing on any specific disturbing thing or image. The box has a locking lid. You can also put a label on the box that says, ‘Not now, later’. You can open and close the lid when you want to take something out or put something in the container, a few things at a time. You may only open the box when it is necessary for understanding things, if thinking about it will help to better grasp the situation, or when you need to address your emotions or solve problems. It would be good to have someone to support you through it. The goal is to make addressing disturbing things manageable for you and for you to be able to choose a suitable time to address them yourself. Because they do need addressing. I have discussed avoidance previously.

You could also imagine a data file that you name and save on your computer. When you need to access the contents of that file, you will find it easily and it will not be able to bother you at an inconvenient time (e.g. when you are in a lesson or studying).

You can also create a container for scents or sounds. You can put disturbing sounds or words on a suitable electronic data carrier.

Imagine a river flowing and taking some leaves with it. Along with the leaves, the current is also taking away your intrusive thoughts – they are going with the flow.

Send strong emotions to space or to the bottom of the ocean.