As you mentioned they are intrusive thoughts. They are like an overprotecting mother who even when is not her intention, she’s trying to prevent you from opening your wings because she’s terrible afraid of you can be harmed.

The first you have to know is that they are thoughts that appear as a defence mechanism of protection but they are thoughts, only thoughts, they are not valid or have a proof. It’s your mind trying to protect yourself from the outside but they are not helpful anymore. They arose as a response to a traumatic event or soon in the childhood bad experiences but they are not valid anymore.

Identifying them, put them labels, see which ones repeat themselves more often and treat them as thoughts that are gonna be from time to time with you. Telling you always the same story.

Personally, I began with a therapy that consisted on identifying these thoughts and refuting them through logic questions. It can be helpful for you. So, you can change little by little these thoughts for others more realistic ones. It takes time. But, it’s important to know how your enemy works to beat him.
For example, why do you think people dislike you? when did you think this? In which situation? Which words did you tell yourself? What lead you to think that you are not liked? why for in concrete?
Notice that it’s your own thought, your own opinion. You are putting these thoughts in somebody else’s mind. But, it’s you who are thinking it.
After that, try to put on the other person’s shoes ( this person you think that dislike you), If you were him or her, would you criticise, or be upset, or dislike that person from doing the same you did?

Are you seeing a psychologist to whom you can work on these points with?