Reduce intrusive thoughts—often amplified by cult trauma like gaslighting or shame—through evidence-based techniques that create mental distance without suppression, which backfires by intensifying them. Label thoughts neutrally (“just a thought”) during mindfulness practice, then redirect via grounding or defusion to weaken their grip over time.[calm +1] Proven Techniques • Mindfulness Labeling: Observe thoughts as passing clouds or radio static without judgment; focus on breath for 5 minutes daily to build non-reactivity.[helpguide +1] • Cognitive Defusion: Visualize thoughts on leaves floating away or say them in a silly voice; pair with 4-7-8 breathing (inhale 4, hold 7, exhale 8) to calm the nervous system.[clevelandclinic +1]