Notice the thought without judging it
Label it as a thought, not a fact
Take slow, deep breaths
Challenge the thought with evidence
Replace it with a more balanced thought
Focus on what you can control
Break problems into small steps
Stay busy with a healthy activity
Limit time spent dwelling on the thought
Write the thought down in a journal
Talk to a trusted friend or family member
Practice mindfulness or meditation
Exercise regularly
Get enough sleep
Eat balanced meals
Reduce alcohol and drug use
Avoid negative triggers when possible
Use positive self-talk
Set realistic expectations
Seek professional help if thoughts become overwhelming