Notice the thought without judging it
Label it as a thought, not a fact
Stop arguing with the thought
Replace it with a realistic statement
Focus on what you can control right now
Practice daily mindfulness or meditation
Limit time spent on negative triggers
Reduce exposure to negative news and social media
Keep a gratitude list
Exercise regularly
Sleep enough every night
Eat balanced meals
Avoid excessive alcohol and drugs
Use deep breathing when thoughts intensify
Write down recurring negative thoughts
Challenge distorted thinking patterns
Spend time with supportive people
Stay busy with meaningful activities
Set small daily goals
Build a consistent routine
Practice self-compassion
Let thoughts pass without reacting
Use affirmations that feel believable
Seek therapy if thoughts are persistent
Get professional help if thoughts are overwhelming or harmful