I'm sorry to hear that you're going through this challenging situation. Dealing with intrusive thoughts and the aftermath of infidelity can be incredibly difficult. It's important to remember that healing from such events takes time, and it's entirely normal to have complex emotions after experiencing betrayal.
Here are some strategies that might help you cope with the intrusive thoughts and anger:
Practice self-compassion: Understand that it's okay to have these thoughts and emotions. Be kind to yourself and avoid self-criticism for experiencing them.
Recognize the thoughts as intrusive: Remind yourself that these thoughts are a symptom of OCD and may not necessarily reflect the reality of your relationship now.
Engage in therapy: Consider seeking therapy from a mental health professional who specializes in OCD and relationship issues. Cognitive-behavioral therapy (CBT) can be particularly helpful in addressing intrusive thoughts and managing emotions related to infidelity.
Communicate openly with your husband: Discuss your feelings with your husband in a calm and non-accusatory manner. Open communication can help both of you understand each other's perspectives and work through issues together.
Set boundaries for the relationship: Establish clear boundaries with your husband regarding trust and expectations moving forward. Rebuilding trust takes time and consistent effort from both parties.
Engage in stress-reducing activities: Participate in activities that help reduce stress and promote emotional well-being, such as exercise, meditation, or hobbies you enjoy.
Mindfulness and grounding techniques: Practice mindfulness and grounding exercises to stay present and avoid getting lost in negative thoughts. This can help you manage intrusive thoughts when they arise.
Limit exposure to triggers: Identify triggers that intensify your anger or intrusive thoughts and try to minimize your exposure to them, if possible.
Support network: Reach out to friends, family, or support groups who can provide understanding, empathy, and a listening ear during difficult times.
Be patient with the process: Healing from infidelity takes time, and it's normal to have ups and downs along the way. Be patient with yourself and the healing process.
If the intrusive thoughts and anger are significantly affecting your well-being and family dynamics, consider seeking professional help from a therapist or counselor experienced in working with OCD and relationship issues. They can provide personalized guidance and support to help you navigate through this challenging period.
Remember, recovery is possible, and with the right support and strategies, you can work towards finding peace and healing.