Has anyone just had a good day with barely any intrusive thoughts but you still feel off and disconnected from your partner a bit.... and then that just makes everything come back..

yeah definetly. i just try to remember that im not supposed to be feeling a certain way at any given time other than how i am actually feeling. when i start thinking, “i should be feeling x feelings towards my partner instead of y” it can trigger all sorts of unwanted thoughts to come flooding in.