How can I manage intrusive thoughts effectively?

Your not alone. I have intrusive thought allll day long girl. I’ve been dealing with harm OCD for so long. Remember. You are in control no matter how intense the emotions and thoughts get. You are capable of handling these waves of panic. Just breathe in and out. You are NOT your thoughts. OCD is attacking what you value and love most. It always does. It is a liar. Your thoughts and emotions are not special. If you’ve thought it and felt it. So have thousands of other people including me. Sit with those emotions. Face them. Be brave. Trust yourself over your OCD.

I get these all day long also girl, I have no anxiety behind them anymore so it’s even scarier😭

Having no anxiety is good I would think. We are trying to teach our brain that these thoughts are just thoughts. I can see how you would feel scared because of the nature of the thoughts. My response before ocd was “ ugh that was a bad thought” and then I would let it go. OCD likes to make us feel responsible for every thought that pops up like they mean something about us. It truly like to bully us. I too had these thoughts when my kids were little and it sucked.