Notice the thought without judging it
Label it as an intrusive thought
Do not argue with it
Do not try to force it away
Shift attention to a chosen task
Use slow, steady breathing
Ground yourself in the present moment
Avoid checking, reassurance seeking, or mental reviewing
Reduce triggers when possible
Keep a regular sleep schedule
Limit caffeine and alcohol
Exercise regularly
Practice mindfulness or meditation
Write the thought down and let it pass
Use a brief coping phrase
Focus on what you can control
Stay connected with supportive people
Seek professional help if thoughts are frequent, intense, or distressing