I have something similar.
For me, I visualise my anxiety as a woman shouting directly into my ears. It sounds ridiculous, maybe, but that is how intrusive and hard to ignore my thoughts are. For me, I have terrible health anxiety, so the ‘voice’ in my head (when it’s really bad) is like a constant stream of shouting, telling me over and over again I have something fatal.
My psychologist told me that I let my anxiety run wild and need to challenge those thoughts. I try lots of different mindfulness techniques, try to remind myself the thoughts are just my anxiety and not true..and sometimes I visualise putting ear plugs in so I can’t hear the intrusive thoughts....whatever works.
I hope this helps (and doesn’t make me sound crazy)....Start small and try to challenge those thoughts in at least one way, once a day. Be kind to yourself.