Notice the thought
Label it as a thought, not a fact
Shift attention to your breath
Feel your feet on the ground
Name five things you can see
Move your body
Take a short walk
Drink a glass of water
Do one small task
Write the thought down
Set a timer for 5 minutes
Focus on one sensory detail
Repeat a grounding phrase
Limit rumination time
Reduce phone and screen use
Talk to someone you trust
Practice mindfulness
Get enough sleep
Eat something nourishing
Seek professional help if needed