Notice the thought without judging it
Label it as a thought, not a fact
Take slow, deep breaths
Challenge the thought with evidence
Replace it with a more balanced thought
Focus on what you can control
Break tasks into small steps
Stay active and move your body
Limit time spent ruminating
Write the thought down
Practice mindfulness or meditation
Talk to someone you trust
Avoid comparing yourself to others
Get enough sleep
Eat regular, balanced meals
Reduce alcohol and drug use
Spend time on activities you enjoy
Use positive self-talk
Set realistic expectations
Seek professional help if needed