Acknowledge the thought without engaging it
Label it as “just a thought”
Redirect attention to a specific task
Use a grounding exercise
Focus on your breathing
Count backward from 100 by 7s
Repeat a neutral phrase silently
Change your environment
Do physical activity
Write the thought down and set it aside
Set a short timer for distraction
Keep your hands busy
Listen to music or a podcast
Practice mindfulness without judgment
Limit triggers that bring it up
Talk to someone about something else
Return to the present moment repeatedly