i dont know if i fully undertood your question but one thing i do when i feel the intrusive thoughts and the anxiety getting bigger is doing things that will keep my mind "on earth", like pet the cat, play a phone game or watch comedy, anything the easely gets my attention so my mind is focused on those things instead of in what makes me feel bad (the bad feelings dont go away but they have less effect on me)
sorry if it's not what you asked :c , i'm trying,i hope you find a way <3