Notice the thought
Label it as “thinking”
Return attention to your breath
Focus on physical sensations
Count slow breaths
Use a grounding exercise
Name five things you can see
Name four things you can feel
Name three things you can hear
Name two things you can smell
Name one thing you can taste
Relax your jaw
Drop your shoulders
Unclench your hands
Take a short walk
Change your environment
Put your phone away
Reduce caffeine
Write the thought down
Set a worry time later
Repeat a simple phrase
Meditate briefly
Do one small task
Exercise regularly
Sleep enough
Talk to someone you trust
Seek professional help if needed