Acknowledge the thought without fighting it
Label it as just a thought
Redirect your attention to a task
Use slow, deep breathing
Ground yourself with your senses
Get up and move your body
Write the thought down
Set a specific worry time later
Remove triggers if possible
Keep yourself busy with focused activity
Talk to someone you trust
Practice mindfulness or meditation
Repeat a calming phrase
Avoid checking or replaying the situation
Sleep, eat, and hydrate properly
Seek professional help if it keeps happening