Skills for stopping intrusive thoughts?

Hi everyone. I’ve been doing therapy for about two months now and I would say it’s slowly helping me a lot. I explained to her the breathing techniques and “sitting in the anxiety for a bit” and I feel like those are helping. But then my therapist said “don’t sit in the thought because then you might act on it”. I don’t “sit in the thought” but rather i sit in the anxiety to comdition my brain into thinking it’s not a threat. But ever since yesterday, my therapy appointment, I’ve been really shooken up. Even though I don’t “sit in the thought” I feel like a bad person that she even had to bring it up even though I explained it wrong. I’m so upset I feel like I just took 3000 steps back from my progress and this little thing is really scaring me. Am I a bad person? I don’t want to act on any of my thoughts and it scares me so bad I hate living.

How do I stop letting my intrusive thoughts control me? Ive been having them for almost a year, once I graduated, become more isolated and lost more friends they've become worse. I feel like when I had friends and was still going to school they weren't as bad probably because I was living more so I didn't take them as seriously. But now that Im home all day and alone they've gotten worse and it feels like they're starting to control my life. Theres times where Im on social media and eventually I forget about them but then when I realize I forgot about them they come back. Sometimes the thought just lingers it doesn't even just pop in my head and go away. I can't tell anyone in my family because they'd judge me for the thoughts and they don't really believe in mental illnesses. I also sometimes think of what other people may think of me if they knew the thoughts I had and it makes it worse. How do I stop letting these thoughts control/trigger me and stop reacting or feeling some type of way about them.

I need advice for intrusive thoughts. I used to feel like I could handle them. They weren’t nearly as bad as the things that related to my actual life. But now, I’m suffering. I haven’t had a sexual experience in over a year that didn’t involve constant intrusive thoughts. Most are somehow related to kids and I keep chasing off the thoughts but it’s so bad. I know you’re supposed to ignore them but I don’t know how I can just ignore that and continue what I’m doing. But they’re coming on stronger. I had one earlier I could not get rid of just as things finished so the thought came on strongly just before my orgasm hit and now I feel absolutely disgusting. I hated the thought and I know it’s not me and it was not enjoyable but it still feels like I was getting off to it. I feel sick. I’m so fucking tired of these thoughts. They’re in my every day life too and it’s all the time. I just want it to stop but ignoring it feels so wrong. What should I do?