Notice when you are overthinking
Label the thought as a thought, not a fact
Focus on what you can control
Set a time limit for worrying
Write the thought down
Choose one small action to take
Use slow breathing
Stay present with your senses
Limit repeated checking and reassurance-seeking
Reduce caffeine and other stimulants
Get enough sleep
Exercise regularly
Keep a simple daily routine
Avoid multitasking
Practice mindfulness
Challenge worst-case assumptions
Ask whether the thought is useful
Stop trying to solve everything perfectly
Accept uncertainty
Talk to someone you trust
Take breaks from social media
Spend less time alone with your thoughts
Redirect attention to a task
Use grounding techniques
Seek professional help if it feels overwhelming