Notice the thought
Label it as catastrophizing
Pause before reacting
Take slow breaths
Check the facts
Ask what evidence supports the fear
Ask what evidence contradicts it
Consider the most likely outcome
Consider the worst-case outcome
Consider how you would cope if the worst happened
Replace absolute words like “always” and “never”
Focus on what you can control
Break the problem into small steps
Act on one small step immediately
Limit reassurance seeking
Reduce doomscrolling and overchecking
Write the thought down
Challenge the thought with a balanced statement
Use grounding techniques
Stay in the present moment
Talk to a trusted person
Practice self-compassion
Build tolerance for uncertainty
Sleep enough
Exercise regularly
Reduce caffeine if it worsens anxiety
Seek professional help if it is frequent or overwhelming