Notice the thought without judging it
Label it as a thought, not a fact
Take slow, deep breaths
Redirect attention to the present moment
Challenge the thought with evidence
Replace it with a more balanced thought
Avoid replaying the same worry
Limit exposure to negative triggers
Focus on what you can control
Write the thought down
Practice gratitude daily
Stay physically active
Get enough sleep
Eat regularly and stay hydrated
Spend time with supportive people
Use mindfulness or meditation
Break tasks into small steps
Set a time limit for worrying
Seek professional help if needed