Notice the thought and label it as overthinking
Pause and take slow, deep breaths
Focus on what you can control right now
Write the thought down on paper
Set a time limit for worrying
Break the problem into one small next step
Ask yourself if the thought is helpful or true
Replace rumination with a simple action
Limit checking, rechecking, and reassurance-seeking
Reduce caffeine and other stimulants
Keep a regular sleep schedule
Exercise regularly
Practice mindfulness or meditation
Stay busy with meaningful tasks
Talk to someone you trust
Avoid perfectionism
Accept uncertainty when you cannot know everything
Use grounding techniques to return to the present
Set boundaries on social media and news
Seek professional help if it feels overwhelming