Note: If this belongs in another forum section please tell me or feel free to move it to there.

I need some help getting rid of intrusive thoughts. So far my methods have been to just repress them, distract on youtube, or use substances. I recognize that I can't do that all day (as I have been) and need to find better ways of dealing with this.

My intrusive thoughts are mostly replaying very small, second long moments in my past like something I said to someone 6 years ago, or how I responded to a joke a few months back. Things that are seemingly picked from my brain at random and then obsessively replayed in a way that makes me feel like this is the end of the world. Usually, I can deal with this, but now it's started happening to moments my D&D characters have experienced! And thats where this starts bugging me a lot, because I don't want to feel bad to the point of self harm about saying the wrong thing as a fictional character in a fictional game played with close friends who don't judge me. This is ridiculous and needs to stop here.

So, if anyone has any good coping methods they would like to share I could really use them right now!

Edit: Please don't tell me to talk to my pdoc or T. For reasons I am willing to get into, these are not available to me. I am on my own right now. Well, me and my very tired SO.