Notice the thought without judging it
Label it as a thought, not a fact
Take slow, deep breaths
Focus on what you can control right now
Replace the thought with a realistic one
Challenge negative assumptions
Limit time spent dwelling on it
Redirect attention to a task
Practice gratitude
Write the thought down
Talk to someone you trust
Reduce stress with exercise
Get enough sleep
Eat regularly and stay hydrated
Avoid excessive social media or news
Practice mindfulness or meditation
Use positive self-talk
Set small daily goals
Spend time in nature
Seek professional help if thoughts persist