Notice the negative thought
Pause before reacting
Take a slow breath
Question whether the thought is true
Look for evidence against it
Replace it with a more balanced thought
Focus on what you can control
Break problems into small steps
Avoid repeating self-critical statements
Limit exposure to negative triggers
Practice gratitude daily
Stay physically active
Get enough sleep
Eat regularly and stay hydrated
Talk to a trusted person
Write your thoughts down
Use positive self-talk
Stay present in the moment
Set realistic expectations
Celebrate small progress
Seek professional help if needed