I would say distraction would help the most. Dwelling on the intrusive thought and talking about it only makes it worse, IMO. Everybody has intrusive thoughts from time to time. What makes it so bad is the anxiety that goes with it. If you can get your mind off of it by talking about a passion of yours or doing something you are passionate about should help get your mind off it. Tell yourself "that's an intrusive thought, and I don't need to dwell on it." Trying to "figure it out" would only make things worse. Reassure yourself that the intrusive thought is not a desire you have. It's just your brain being OCD. The fact that it upsets you means that you have no desire to think those things (or act out on them). ((HUGS))