Notice the thought without judging it
Label it as just a thought
Redirect attention to your breath
Use slow, deep breathing
Ground yourself in the present moment
Focus on one task at a time
Replace the thought with a planned activity
Avoid arguing with the thought
Let the thought pass without resistance
Practice mindfulness daily
Reduce triggers that feed the thought
Limit overthinking and rumination
Keep a structured routine
Exercise regularly
Get enough sleep
Eat balanced meals
Reduce caffeine and stimulants
Write the thought down
Set a specific worry time
Use positive self-talk
Repeat a calming phrase
Meditate regularly
Spend time in nature
Talk to someone you trust
Seek professional help if needed