Abstain from your drug of choice (substance or behavior like social media, video games, sex) for 30 days to reset the dopamine reward pathway, which is effective for most people struggling with behavioral or substance abuse issues and can help with mild or severe depression.
If intrusive thoughts are disturbing, write them out in complete sentences with as much detail as possible, potentially multiple times, to reduce their emotional load and diminish their frequency over time. This process helps turn a disturbing story into a known, less emotionally charged one, akin to trauma therapy.
For intrusive thoughts that are merely repetitive but not disturbing, engage in activities that draw your attention away from the thought by focusing on external stimuli, and practice mindfulness meditation for 5-10 minutes daily to improve focus on single things. This helps repetitive thoughts wane and disappear over time.
Strive to achieve the best possible sleep, ensuring sufficient rapid eye movement (REM) sleep, as it is crucial for removing the emotional load associated with traumatic experiences and intrusive thoughts.
If you experience true Obsessive-Compulsive Disorder, characterized by compulsive behaviors that increase rather than reduce anxiety, seek consultation with a psychiatrist for effective tools and potential treatment.