Hello, I'd like to help you with your questions.
There are many things you can do to help yourself cope with these thoughts. The trick is trying many things to find what works for you.
Intrusive thoughts can be handled through a variety of ways:
Learn to relax- this helps a lot because one of the main issues with intrusive thoughts is the anxiety
you experience with them. You can feel so distressed that you become anxious, irritable and on edge as you describe. So learning how to keep calm when dealing with these thoughts can help. Here is a link to help you learn Progressive Relaxation, one of the best ways to control your anxiety:
Write down your thoughts- by keeping a journal so you have a place to express your thoughts when they do bother you. It can also help to go back and see your progress or look at repeating patterns and how you handled them.
Make a list of activities- things you can do to distract yourself when you do experience intrusive thoughts. Exercise, calling someone or watching a movie for example. Because these thoughts can be strong at times, it may help to also think of activities that are intense as well so you can "lose" yourself in them to give yourself a break. Things that occupy your mind or that are so distracting that you can't help but pay attention, such as being in a very busy shopping mall, holding an intense conversation with a group, etc.
Give yourself a break- You mentioned having Bipolar
disorder so it helps to realize that what you feel is caused by physical imbalances in the brain as well as anxiety. So telling yourself things like "This is just a physical response and it is not my fault" or "I can control this any way I want" and doing another activity instead of giving in helps as well.
Do not give your obsessive thoughts meaning- The more you focus on it, the more importance you give it. So treat it like it's nothing. "It's only my thoughts. It does not mean anything".
Cognitive behavior therapy can help a lot as well. It assists you in "retraining" your brain to think other thoughts and calming yourself so you don't feel the need to respond to the thoughts as much. And a therapist can help with exposure response prevention as well. It helps to have the support.
Also consider medications if you are not already on them. Sometimes you can find relief from a medication that changes the chemical imbalance in your body so you feel better and control your thoughts better.
Read as much as you can about intrusive thoughts and Bipolar and how to address it. The more you educate yourself, the better chance you will find things you can do to help yourself.
I hope this was helpful,