Label the thought as a thought, not a fact
Do not argue with the thought
Let the thought be present without reacting to it
Shift attention to a chosen task
Use slow breathing
Ground yourself in the present moment
Reduce reassurance seeking
Avoid repeated checking
Limit rumination time
Write the thought down once, then move on
Challenge only the most obvious distortions
Practice mindfulness regularly
Keep a consistent sleep schedule
Exercise regularly
Reduce caffeine and other stimulants
Stay busy with structured activities
Break avoidance patterns gradually
Expose yourself to triggers in small steps
Stop seeking certainty
Accept some uncertainty
Use a brief coping statement
Reach out to a therapist if thoughts are persistent or distressing