I had unspeakably bad trauma occur to me and I spent days unable to sleep and jumping at every sound thinking that this was it and my life was going to end.

The only way to deal with intrusive thoughts is to follow that pattern. Otherwise they go round and round and round.

Acknowledge, I'm having a thought that is negative.

Evaluate, is this thought helpful right now.

Discard, it is not helpful, it is not necessary, it is just neurons firing, I have already considered this and made a decision (I literally said to myself, "I already thought about this and discarded it, I will not reconsider unless there is new information")

I wish you well.