Notice the thought and label it as rumination
Stop arguing with the thought
Shift attention to the present moment
Use slow breathing
Ground yourself with your senses
Set a short worry time later
Write the thought down once
Ask whether the thought is useful right now
Redirect to a specific task
Move your body
Reduce caffeine and alcohol
Limit checking, reassurance, and replaying
Practice mindfulness daily
Keep a regular sleep schedule
Talk to a trusted person
Seek professional help if it persists