Notice the thought and label it as overthinking
Set a time limit for worrying
Focus on what you can control
Write the thought down
Challenge the worst-case scenario
Take one small action immediately
Use deep breathing
Ground yourself in the present moment
Limit caffeine and stimulants
Reduce social media and doomscrolling
Stay busy with meaningful tasks
Exercise regularly
Get enough sleep
Talk to someone you trust
Stop seeking constant reassurance
Accept uncertainty
Practice mindfulness or meditation
Replace rumination with problem-solving
Create a daily routine
Seek professional help if needed