Notice the thought
Label it as “overthinking”
Take three slow breaths
Focus on one thing you can control
Write the thought down
Set a 10-minute worry limit
Ask, “Is this useful right now?”
Ask, “What is the next small step?”
Do that one step immediately
Avoid replaying the same scenario
Stop seeking perfect certainty
Limit checking and reassurance
Move your body
Change your environment
Keep a simple routine
Reduce caffeine if needed
Sleep enough
Eat regularly
Talk to someone you trust
Practice mindfulness
Accept uncertainty
Redirect attention to the present
Use facts, not fears
Replace “what if” with “what is”
Let some thoughts pass without engaging
Return to the task in front of you