Notice the thought and label it as overthinking
Pause and take three slow breaths
Focus on what is in your control
Set a time limit for thinking about the problem
Write the thought down instead of replaying it mentally
Ask yourself what action you can take right now
Break the problem into one small next step
Stop seeking perfect answers
Limit repeated checking, rereading, and reassurance-seeking
Redirect attention to a task, movement, or conversation
Practice mindfulness or grounding
Reduce caffeine and overstimulation
Get enough sleep
Exercise regularly
Keep a daily routine
Accept uncertainty when you cannot know everything
Replace “what if” with “what is”
Challenge worst-case assumptions
Talk to someone you trust
Seek professional help if it becomes overwhelming