sometimes i'll say stuff out loud to myself. i know, it sounds weird. but it helps me get away from the intrusive thoughts in my brain. I'll just say something like "alright! it's gonna okay! no worries!" and for those few seconds that i'm talking out loud, i forget about what i was worrying about! self-encouragement is one of the skills i'm learning in therapy (DBT), i just like to say it out loud! or i'll listen to one of my favorite songs, and sing along. like really loud. but that's only when i'm in the car by myself or something haha. it helps me a bit! good luck