I've battled with obsessive, intrusive thoughts my whole life, similar to the kind you described. Now I distract myself with some kind of activity.

I created a box. It is a box that sits on the shelf in the closet of my bedroom. When something is bothering me and I won't stop, I write that thing on a piece of paper and put it in the box, then put the box on the shelf. And then I tell myself, "I have put it on the shelf and I'm not thinking about it anymore." And then I make myself go do the things I need to do instead of sitting there thinking about **** that pisses me off.

Hope that helps!