Notice the thought without judging it
Label it as a thought, not a fact
Take slow, deep breaths
Focus on what you can control right now
Challenge the thought with evidence
Replace it with a more balanced thought
Avoid repeating the same thought in your mind
Shift attention to a task or activity
Write the thought down
Practice mindfulness or meditation
Limit exposure to negative triggers
Get enough sleep
Exercise regularly
Eat balanced meals
Reduce caffeine and alcohol
Talk to a trusted person
Set small, achievable goals
Use positive self-talk
Accept that some thoughts will pass on their own
Seek professional help if thoughts feel overwhelming