Notice the thought without arguing with it
Label it as an obsessive thought
Redirect attention to a chosen task
Limit reassurance-seeking
Avoid repeated checking
Set a short worry period each day
Write the thought down once, then stop
Practice mindfulness daily
Use slow breathing to calm the body
Challenge catastrophic assumptions
Accept uncertainty when possible
Reduce rumination triggers
Stay busy with structured activities
Exercise regularly
Sleep consistently
Cut back on caffeine and stimulants
Talk to a therapist
Consider cognitive behavioral therapy
Consider exposure and response prevention
Reach out to trusted support
Seek urgent help if thoughts become unsafe