Accept that trying not to think about it can make it more persistent
Redirect attention to a specific task, hobby, or goal
Remove reminders, triggers, and saved items related to it
Replace the thought with a new routine or habit
Talk about it once with someone you trust, then let it rest
Write it down and store it away if you need closure
Practice mindfulness and gently return focus to the present
Exercise to help shift mental energy
Get enough sleep to reduce rumination
Limit replaying the memory or story in your mind
Give yourself time for the feeling to fade naturally
Seek professional support if it is overwhelming or traumatic