Namaste namaste87,

I deal with all intrusive thoughts in the same way. Firstly to expect them, and as soon as I'm aware if it to think to myself, or say out-loud "It's one of those intrusive thoughts again"

The quicker you can get to observing the thought itself; seeing it as a thought, rather than being carried off by the feeling of its meaning, or presence, the sooner you can see the back of it as it goes off on its merry way.

You're right it's draining and hurts. For me I'm fortunate that I only get intrusive thoughts as part of a panic situation, and working on those has made the biggest difference possible and intrusive thoughts are a pretty rare event.

Keep well. R.